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Tuesday 200707

6
Jul

Tuesday 200707

CrossFit Rectify – CrossFit

Movement standards:

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

Half Kneeling KB Windmill: https://youtu.be/uJvyRwHdFsg

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

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

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

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

Push Jerk: https://youtu.be/VrHNJXoSyXw

Burpee: https://youtu.be/auBLPXO8Fww

Power Clean: https://youtu.be/KwYJTpQ_x5A

DB Farmers Carry: https://youtu.be/p5MNNosenJc

Warm-up

Warm-up (No Measure)

200m Run

-then-

2 Rounds

15 PVC Pass Throughs

20 Half Kneeling KB Windmill

25 Jumping Jacks
10min

Strength

ALL: Max Push-ups 2 X 2min (Max in 2min)

2min Max Push-ups

2min Rest

2min Max Push-ups

Work from an elevated position or from the floor, depending on our skill level.
Goal is to attain the same number of reps in the second round as in the first.

ALL: 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
15 – 20 min to complete both skills

Metcon

Metcon (No Measure)

15min ALT EMOM

Min 1: 8 Push Jerk (95/65)

Min 2: 8 Burpees

Min 3: 8 Power Clean (95/65)
15min to complete

Accessory Work

Grip: Farmers Carry (200m)

200m Farmers Carry (50/35)

Both hands
5min to complete

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