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Tuesday 200303

2
Mar

Tuesday 200303

CrossFit Rectify – CrossFit

Movement standards:

PVC Pass Thru’s: https://youtu.be/fN84_sH7sAM

Push-ups: https://youtu.be/0pkjOk0EiAk

Plate Raises: https://youtu.be/wT8n9x9FvK8

Plate Halo: https://youtu.be/D4ISiirBYFA

Push Press: https://youtu.be/iaBVSJm78ko

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

Abmat Sit-up: https://youtu.be/VIZX2Ru9qU8

Single-arm KB Push Press: https://youtu.be/KUsZAGWd0VQ

Single-arm KB Farmers Carry: https://youtu.be/cVbg1QgIjwA

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC Passs Thru’s

10 Push-ups

10 Plate Raises

10 Plate Halo’s
10min – Remainder of time stretching

Strength

Push Press – Wendler Warm-up (5 – 5 – 5)

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

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

Push Press – Wendler Week 1 (5 – 5 – 5+)

Work sets: 65%, 75%, 85% (go for max resp on last set; goal of 7-8 reps)
As a guide, your Push Press should be about 25% more than your Strict Press

Metcon

Metcon (Time)

7 Rounds for Time:

10 Russian KB Swings (50/35)

15 Abmat Sit-ups

10 Single-arm KB Push Press (50/35)
18min time cap

Accessory Work

Grip: Single-arm KB Farmers Carry (200m)

200m Single-arm KB Farmers Carry

If RX weight not used in WOD, ideally increase the KB to the RX weight for the Farmers Carry
5min to complete

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