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Tuesday 200707


Tuesday 200707

CrossFit Rectify – CrossFit

Movement standards:

PVC Pass Through:

Half Kneeling KB Windmill:

Jumping Jack:

Elevated Push-up:


Push-up Shoulder Tap:

Push Jerk:


Power Clean:

DB Farmers Carry:


Warm-up (No Measure)

200m Run


2 Rounds

15 PVC Pass Throughs

20 Half Kneeling KB Windmill

25 Jumping Jacks


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 (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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