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Thursday 200618


Thursday 200618

CrossFit Rectify – CrossFit

Movement standards:

Plate Halo:

Overhead Plate Lunge:

Jumping Air Squat:

Negative Push-up:

Deficit Tempo Push-up:

DB Floor Press:

Strict Pull-up:

Push Press:

Box Jump:


Warm-up (No Measure)

200m Run


2 Rounds

20 Plate Halos (10 each way)

10 Overhead Plate Lunges

10 Jumping Air Squats


Negative Push-up (those that are working on a push-up) (5 reps @ 5sec negative tempo)

Negative Push-up

5 X 5 @ 5sec negative tempo

Maintain proper body position. If needed use the same elevated push-up position to keep your body properly engaged. Do not try to press up, FOCUS on the NEGATIVE TEMPO!
Everyone will have 15min to complete both skills

Deficit Tempo Push-up (already have 4 – 5 standard push-ups) (5 reps @ 5sec negative)

Deficit Tempo Push-up

5 X 5 @ 5sec negative tempo

Hands on plates (25, 35 or 45). Chest should be below the top of the plate at the bottom. Maintain proper body position.

DB Floor Press (All) (10 reps)

DB Floor Press

3 X 5

We are building strength so these should be relatively heavy. Faster up than down tempo.
This is to help everyone build strength in the pressing movement. Make sure to pick a weight that is challenging. Use a barbell if you need to load heavier.


Metcon (AMRAP – Rounds and Reps)

15min AMRAP

3 Strict Pull-ups

6 Push Press (95/65)

3 Box Jumps (24/20)
GOAL: 11 – 15 rounds

Accessory Work

Butterfly Sit-ups (50 reps)

50 Butterfly Sit-ups
5min to complete

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