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Wednesday 200205

4
Feb

Wednesday 200205

CrossFit Rectify – CrossFit

Movement standards:

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

Burpees: https://youtu.be/auBLPXO8Fww

Abmat Sit-ups: https://youtu.be/VIZX2Ru9qU8

Strict Press: https://youtu.be/5yWaNOvgFCM

Push Press: https://youtu.be/iaBVSJm78ko

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

Plank Push-ups: https://youtu.be/2kEnT-CdXyE

Warm-up

Warm-up (No Measure)

3 Rounds

10 Push-ups

5 Burpees

10 Abmat Sit-ups
10min – Remainder of time stretching

Strength

Strict press – Wendler Warm-up (5 – 5 – 5)

Warm-up sets: 40%, 50%, 60%

Total time for warm-up and work sets is 20min

Strict Press – Wendler Week 1 (5 – 5 – 5+)

Work sets: 65%, 75%, 85% (go for max reps on last set; goal of 7-8 reps)

Metcon

Metcon (Time)

5 Rounds for Time:

10 Push Press (95/65)

15 Push Jerks (95/65)
15min time cap

Accessory Work

TABATA: Core – Hollow Holds (:20 Secs of work/:10 Secs of rest)

Hollow Holds

Progressions: Full hollow > Arms in, Legs out > Arms in, Alternate legs out > Arms in, Legs tucked (roll through progressions if needed to stay active through the :20 sec work time)

4min to complete

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