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Thursday 200716

15
Jul

Thursday 200716

CrossFit Rectify – CrossFit

Movement standards:

Air Squat: https://youtu.be/rMvwVtlqjTE

Groiner: https://youtu.be/X1LV2LhVOOY

Banded Good Morning: https://youtu.be/CTRaCzE8pWU

KB Half Kneeling Windmill: https://youtu.be/uJvyRwHdFsg

Back Squat: https://youtu.be/QmZAiBqPvZw

Deadlift: https://youtu.be/1ZXobu7JvvE

Single-arm KB Push Press: https://youtu.be/HKgJHSn6dpk

Burpee Box Jump: https://youtu.be/QJTztnjOoMM

Push-up: https://youtu.be/0pkjOk0EiAk

Warm-up

Warm-up (No Measure)

2 Rounds

10 Air Squats

10 Groiners

10 Banded Good Mornings

10 KB Half Kneeling Windmills
10min

Strength

Back Squat – Wendler Deload Week 4 (10 reps)

Work sets: 50% (use best 1RM from the cycle)

5 X 10

Tempo 2 second eccentric
20 – 25min to complete both

Half the class start on Back Squats and half on Deadlifts

Deadlift – Wendler Deload Week 4 (10 reps)

Work sets: 50% (use best 1RM from the cycle)

5 X 10

Tempo: 2 second eccentric
Half the class start on Back Squats and half on Deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

7 Single-arm KB Push Press (L) (35/25)

5 Burpee Box Jumps (24/20)

10 Push-ups

7 Single-arm KB Push Press (R) (35/25)
GOAL: 7 – 11 rounds

12min to complete

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