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Thursday 200625


Thursday 200625

CrossFit Rectify – CrossFit

Movement standards:

PVC Pass Through:

Overhead Plate Lunge:

Jumping Jacks:

Negative Push-up:

Deficit Tempo Push-up:

DB Floor Press:

Double Under:

Single Under:

KB Goblet Squat:

KB Push Press:

Single-arm KB Overhead Walk:


Warm-up (No Measure)

2 Rounds

10 PVC Pass Through’s

10 Overhead Plate Lunge

20 Jumping Jacks


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!
If you did these elevated last week, try and go for a lower elevation. If you were able to do these from the floor last week with good technique, add 1 more set for a total of 6 sets.

15min to complete both skills

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

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.
Increase the deficit from last week if these were performed with good technique. If not, maintain the same deficit and go for 5 good sets.

DB Floor Press (All) (5 reps)

DB Floor Press

3 X 5

We are building strength so these should be relatively heavy. Faster up than down tempo.
Add at least 5lbs from last week. As a guide for weight, failure should occur around rep 6 or 7.

Use a barbell if you need to load this heavier.


Metcon (Time)

6 Rounds For Time:

100m Run (gold car on the left is 50m)

20/40 Double Unders/Single Unders

12 Goblet Squats (35/25)

4 KB Push Press (35/25) (Alternate arms each round)
GOAL: 11 – 14min

Time Cap: 17min

Accessory Work

Single-arm KB Overhead Walk (100m)

Single-arm KB Overhead Walk (35/25)


Switch hands at 50m
5min to complete

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