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Wednesday 200304

3
Mar

Wednesday 200304

CrossFit Rectify – CrossFit

Movement standards:

Banded Good Morning: https://youtu.be/CTRaCzE8pWU

Single-arm KB Deadlift: https://youtu.be/dj3lWcYMZQg

Glute Bridge: https://youtu.be/vuWNBXIWLkg

Deadlift: https://youtu.be/1ZXobu7JvvE

DB Dedadlift: https://youtu.be/JNpUNRPQkAk

DB Snatch: https://youtu.be/9520DJiFmvE

Air Squats: https://youtu.be/rMvwVtlqjTE

Plate Pinches: https://youtu.be/rtPCfVMj_5Q

Warm-up

Warm-up (No Measure)

2 Rounds

10 Banded Good Mornings

20 Single-arm KB Deadlift

10 Glute Bridge
10min – Remainder of time stretching

Strength

Deadlift – Wendler Warm-up (5 – 5 – 5)

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

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

Deadlift – Wendler Week 1 (5 – 5 – 5+)

Work sets: 65%, 75%, 85% (go for max resp on last set; goal of 7-8 reps)
Increase your best 1RM from previous cycle by 10# and calcualte percentages from that number

Metcon

Metcon (Time)

5 Rounds for Time

7 DB Deadlifts (50/35)

14 DB Alternating Snatch (50/35)

21 Air Squats
15min time cap

Accessory Work

Grip: Plate Pinches (:15sec)

5min EMOM

Plate Pinches (10# – 35#)

:15sec hold
5min to complete

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