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