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Thursday 200806

5
Aug

Thursday 200806

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

Pull-up: https://youtu.be/HRV5YKKaeVw (strict)
: https://youtu.be/lzRo-4pq_AY (kipping)
: https://youtu.be/sEAOZc77wk8 (ring row)

Russian KB Swing: https://youtu.be/RU88iqRVunk

Side Plank: https://youtu.be/W2LSHKqxH8U

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
ADD 10lbs from last week

15 – 20min to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

6 Deadlifts (155/105)

9 Pull-ups

12 Russian KB Swings (50/35)
GOAL: 7+ rounds

Accessory Work

Side Plank (:10sec work/:20sec rest)

Reverse TABATA

Side Planks

8 rounds of :10sec work/:20sec rest
4min to complete

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