Tuesday 200211

CrossFit Rectify – CrossFit

Movement standards:

Lunges: https://youtu.be/DlhojghkaQ0

Kettlebell Suitcase Deadlifts: https://youtu.be/1hcAoywwuRI

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

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

Hand Release Push-up: https://youtu.be/kHtt49_Pljw

Box Jump: https://youtu.be/NBY9-kTuHEk

Single Arm Farmers Carry: https://youtu.be/0Cn3gIrW25w

Warm-up

Warm-up (No Measure)

2 Rounds:

20 Lunges

20 Kettlebell Suitcase Deadlifts

20 Banded Good Mornings
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 2 (3 – 3 – 3+)

Work sets: 70%, 80% ,90% (go for max reps on last set; goal of 5-6 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

9 Deadlifts (155/115)

12 Hand Release Push-ups

15 Box Jumps (24/20)
15min to complete

Accessory Work

Core: Farmers Carry (200m each hand)

Single Arm Farmers Carry

Grab a heavy DB, KB or Farmers carry handle. Ideal weight is 50% of BW. Focus on keeping upright and not leaning to one side. Keep a tight and braced core during the walk.
5min to complete