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Tuesday 200616

15
Jun

Tuesday 200616

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.

Movement standards:

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

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

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

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

Hollow Rock: https://youtu.be/6Qdh8qzxFY8

Warm-up

Warm-up (No Measure)

400m Run

-then-

2 Rounds

10 PVC Pass Throughs

10 Half Turkish Get-ups (5/side)

10 Banded Good Mornings
10min

Strength

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.

3 sets
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)

10min EMOM

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!

Metcon

Metcon (Time)

3 Rounds For Time:

400m Run

12 Deadlifts (155/105)

21 Box Jumps (24/20)
GOAL: 11 – 14min

Time Cap: 17min

Accessory Work

Hollow Rocks (15)

5min EMOM

15 Hollow Rocks
5min to complete

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