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Wednesday 200212

11
Feb

Wednesday 200212

CrossFit Rectify – CrossFit

Movement standards:

Box HSPU: https://youtu.be/_A6w70qM0s4

Kettlebell Sumo Deadlift High-pull: https://youtu.be/A02TcrnG3Jc

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

Sumo Deadlift High Pull: https://youtu.be/gh55vVlwlQg

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

Wall Ball Bearhug Walk: https://youtu.be/yHDf9arp62k

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Box HSPU

10 Kettlebell Sumo Deadlift High Pull

10 Strict Press (bar)
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 2 (3 – 3 – 3+)

Work sets: 70%, 80% ,90% (go for max reps on last set; goal of 5-6 reps)

Metcon

Metcon (Time)

For Time:

21 – 18 – 15 – 12 – 9 – 6 – 3

Sumo Deadlift High Pull (75/55)

Push Jerk (75/55)
15min time cap

Accessory Work

Core: Wall Ball Bearhug Walk (200m)

Wall Ball Bearhug Walk

200m (30/20)

Keep ball high on the chest. Brace your core and stand upright as you walk. Don’t lean back.
5min to complete

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