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Thursday 200618

17
Jun

Thursday 200618

CrossFit Rectify – CrossFit

Movement standards:

Plate Halo: https://youtu.be/D4ISiirBYFA

Overhead Plate Lunge: https://youtu.be/eyrE4Fe3jOQ

Jumping Air Squat: https://youtu.be/0rGu3B8BDXk

Negative Push-up: https://youtu.be/otG1M7Xl64I

Deficit Tempo Push-up: https://youtu.be/KadL9HpmWSg

DB Floor Press: https://youtu.be/9vcKpv45aeE

Strict Pull-up: https://youtu.be/HRV5YKKaeVw

Push Press: https://youtu.be/iaBVSJm78ko

Box Jump: https://youtu.be/NBY9-kTuHEk

Warm-up

Warm-up (No Measure)

200m Run

-then-

2 Rounds

20 Plate Halos (10 each way)

10 Overhead Plate Lunges

10 Jumping Air Squats
10min

Strength

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

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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