CrossFit Rectify – CrossFit
PLEASE READ: For the next 4 weeks we will be working on either building strength to get your first push-up or building your capacity to do more push-ups. Depending on where you are, you will choose either the 2 push-up skills or the EMOM.
PVC Pass Through: https://youtu.be/fN84_sH7sAM
Half Turkish Get-up: https://youtu.be/w2CAHDUeR3M
Banded Good Morning: https://youtu.be/CTRaCzE8pWU
Elevated Push-up: https://youtu.be/oVYYxt50jm4
Push-up Plank: https://youtu.be/eq47LDHNjJ8
Box Jump: https://youtu.be/NBY9-kTuHEk
Hollow Rock: https://youtu.be/6Qdh8qzxFY8
Warm-up (No Measure)
10 PVC Pass Throughs
10 Half Turkish Get-ups (5/side)
10 Banded Good Mornings
Elevated Push-up (10)
The more upright the position, the easier the push-up. Choose a height that allows you to maintain proper form and is challenging.
Use the boxes or set a bar in the rack to achieve the correct height.
15min to complete both push-up skills
Plank Push-ups (12 reps/side)
Maintain the proper body position. Take breaks as needed. Position is important!
Push-up (:30sec work)
In the first minute establish how many push-ups you can do in :30sec. That will be your goal for the rest of the EMOM.
For the remainder of the minute, grab a PVC and lay on your back and do slow presses to help flush the muscle.
We are building capacity and form is still key!
3 Rounds For Time:
12 Deadlifts (155/105)
21 Box Jumps (24/20)
GOAL: 11 – 14min
Time Cap: 17min
Hollow Rocks (15)
15 Hollow Rocks
5min to complete