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Thursday 200709


Thursday 200709

CrossFit Rectify – CrossFit

Movement standards:

PVC Pass Through:

Plate Halo:

Cobra Push-up:

Elevated Push-up:


Box Dip:

DB Power Snatch:

Overhead Plate Lunge:


Warm-up (No Measure)

400m Run


2 Rounds

15 PVC Pass Through’s

20 Plate Halo’s

10 Cobra Push-ups


ALL: Max Push-ups 2 X 2min (Max in 2min)

2min Max Push-ups

2min Rest

2min Max Push-ups

Work from an elevated position or from the floor, depending on our skill level.
If you did this on Tuesday, the goal is to do more reps and replicate those reps in the second round.

For those working from an elevated position, lower the height a couple inches.

If this is your first time doing this, the goal is to attain the same number of reps in the second round as in the first.

15 – 20min to complete both skills

ALL: Box Dips (ALL) (10 reps)

Box Dips

3 X 10reps

These are to focus on building stronger triceps. The 10 reps should be challenging and 1 – 2 reps shy of failure.

If you need to scale, place your feet flat on the floor or lower the box height. If you need to go heavier, add a plate to your lap.

Keep elbows pointed straight back to keep the focus on the triceps.
Continue to make these more challenging by either raising the box height or adding weight to your lap.


Metcon (Time)

4 RFT (Rounds For Time):

9 DB Power Snatch (L) (50/35)

10 Overhead Plate Lunges (35/25)

200m Run

9 DB Power Snatch (R) (50/35)

10 Overhead Plate Lunges (35/25)

200m Run
GOAL: 15 – 19min

Time Cap: 22min

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