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Tuesday 200630

29
Jun

Tuesday 200630

CrossFit Rectify – CrossFit

Movement standards:

PVC Pass Through: https://youtu.be/fN84_sH7sAM

PVC Cuban Press: https://youtu.be/3bBXqFivnn8

PVC Overhead Squat: https://youtu.be/TjIBLuaVw3M

Elevated Push-up: https://youtu.be/oVYYxt50jm4

Push-up Shoulder Tap: https://youtu.be/I24bJj-481Y

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

Hang Power Snatch: https://youtu.be/-mLzQdVAwlw

Lateral Burpee Over Bar: https://youtu.be/H6N_xZpDXJM

Flutter Kick: https://youtu.be/VoHnFoltddg

Warm-up

Warm-up (No Measure)

2 Rounds

15 PVC Pass Throughs

10 PVC Cuban Press

10 PVC Overhead Squats
10min

Strength

1: Elevated Push-up (12 reps)

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
Reps are increasing this week. Either stay at the same height and hit the extra reps or lower the height if all reps last week were good.

15min to perform both skills:

Working on push-up: Skill 1 & 2

Have 4 – 5 quality push-up: Skill 2 & 3

2: Push-up Shoulder Taps (20 reps)

Keep your hips as square as possible. Use wide feet for extra balance. Each tap should be slow and controlled.

Maintain tension in the whole body and drive the non-working arm into the groud to add stability.

3 sets X 20 reps
If you have 4 – 5 quality push-ups hold each tap for a 2 count.

3: Push-up EMOM X 5 – (if you have 4 – 5 quality push-ups) (:40sec of work)

5min EMOM

In the first minute establish how many push-ups you can do in :40sec. That will be your goal for the rest of the EMOM.

For the remainder of the minute, grab a PVC, lay on your back and do slow presses to help flush the muscle.

Metcon

Metcon (Time)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Hang Power Snatch (75/55)

Lateral Burpee Over Bar
GOAL: 10 – 13min

Time Cap: 16min

Accessory Work

Flutter Kicks (100)

Flutter Kicks

100 reps

Keep lower back flat on the ground, don’t let it arch up.
5min to complete

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