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Tuesday 200519

18
May

Tuesday 200519

CrossFit Rectify – CrossFit

Movement standards:

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

Half Kneeling Windmill: https://youtu.be/ka9KOvTYeV8

Jumping Jack: https://youtu.be/wxfa0HVPYBY

Shoulder Press: https://youtu.be/5yWaNOvgFCM

Plate Front Raise: https://youtu.be/xg-m_46NIbg

L Sit DB Press: https://youtu.be/4pbdO9mBE5M

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

DB Front Squat: https://youtu.be/B86Zj72LwzA

Butterfly Sit-up: https://youtu.be/j_DcQ-SDeHw

Warm-up

Warm-up (No Measure)

2 Rounds

9 Plate Halo’s (ea. side)

18 KB/DB Half Kneeling Windmill

36 Jumping Jacks
10min – Remainder of time stretching

Strength

Shoulder Press (10 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
25min to complete for all 3 movements, each movement should start with a couple lighter warm-up sets.

Plate Front Raise (12 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.

L Sit DB Press (10 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

6 Push Press (65/45)

9 DB Front Squat (same weight as L Sit DB Press)

12 Butterfly Sit-ups
12min to complete

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