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Thursday 200723

22
Jul

Thursday 200723

CrossFit Rectify – CrossFit

Movement standards:

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

Lunge: https://youtu.be/L8fvypPrzzs

Groiner: https://youtu.be/X1LV2LhVOOY

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

Power Clean: https://youtu.be/KwYJTpQ_x5A

Front Squat: https://youtu.be/uYumuL_G_V0

Lateral Burpee Over Bar: https://youtu.be/H6N_xZpDXJM

Med Ball Run: https://youtu.be/SyY9xrJiGuw

Russian Twist: https://youtu.be/Lk4nUDVlv5Q

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

10 Banded Good Mornings

10 Lunges

10 Groiners
10min

Strength

Deadlift – 5 X 5 (5 reps)

Deadlift

5 X 5 @ 80 – 85% of 1 RM

Rest at least 2min between sets
15 – 20min to complete

Metcon

Metcon (Time)

5 RFT (Rounds for Time):

7 Power Cleans (115/80)

5 Front Squats (115/80)

3 Lateral Burpee OVer Bar

100m Med Ball Run (20/14)
GOAL: 7 – 10min

Time Cap: 13min

Accessory Work

Russian Twists (50 reps)

50 reps (25 each way)

Grab a challenging weight using either a plate, med ball or slam ball.
5min to complete

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