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Tuesday 200204

3
Feb

Tuesday 200204

CrossFit Rectify – CrossFit

Movement standards:

Banded Good Morning: https://youtu.be/53VJa051bg0

KB Suitcase Deadlift: https://youtu.be/6tQJBOHJK_M

Burpee: https://youtu.be/auBLPXO8Fww

Deadlift: https://youtu.be/op9kVnSso6Q

Lateral Burpee over the Bar: https://youtu.be/j3b-aDjD5oE

Banded Lunge Press-outs: https://youtu.be/Ukba7W-h2wQ

Warm-up

2 Rounds

30 Banded Good Mornings

20 KB Single-arm Suitcase Deadlifts (light weight, focus on anti-rotation)

10 Burpees

10min – Remainder of time stretching

Strength

Deadlift – Wendler Warm-up (5 – 5 – 5)

Warm-up sets: 40%, 50%, 60%

Total time for warm-up and work sets is 20min

Deadlift – Wendler Week 1 (5 – 5 – 5+)

Work sets: 65%, 75%, 85% (go for max resp on last set; goal of 7-8 reps)

Metcon

Metcon (Time)

5 Rounds for Time:

5 Deadlifts (265/185)

10 Lateral Burpees over the Bar
10min time cap

Accessory Work

TABATA: Core – Banded Lunge Press-outs (:20 Secs of work/:10 Secs of rest)

Banded Lunge Press-outs

Alternate legs each round

4min to complete

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