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Wednesday 200603

2
Jun

Wednesday 200603

CrossFit Rectify – CrossFit

Movement standards:

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

Groiner: https://youtu.be/ZIbpWbE24kM

Glute Bridge: https://youtu.be/wMEoGwkk650

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

Bent-over BB Row: https://youtu.be/URrL1QF9QNw

Russian KB Swing: https://youtu.be/RU88iqRVunk

Tuck-up: https://youtu.be/obVuc0wZoss

Warm-up

Warm-up (No Measure)

200m Run

-then-

2 Rounds

10 Banded Good Mornings

20 Groiners

10 Glute Bridges
10min

Strength

Deadlift (8 reps)

5 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
20min for both movements

add 10 lbs from last week

Bent Over Barbell Row (10 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
add 5 – 10 lbs from last week

Metcon

Metcon (Time)

4 Rounds For Time

15 Deadlifts (135/95)

10 Russian KB Swings (50/35)

200m Run
GOAL: 14min or less

18min time cap

Accessory Work

Tuck-ups (:20sec work/:10 sec rest)

TABATA

Tuck-ups

8 rounds (:20sec work/:10sec rest)
4min to complete

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