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Wednesday 200610

9
Jun

Wednesday 200610

CrossFit Rectify – CrossFit

Movement standards:

Banded Deadlift: https://youtu.be/obM6SBVa-MU

Burpee: https://youtu.be/auBLPXO8Fww

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

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

Lunge: https://youtu.be/L8fvypPrzzs

Mountain Climber: https://youtu.be/eOayQKW64JY

Warm-up

Warm-up (No Measure)

2 Rounds

100m Run

10 Banded DL

5 Burpees
15min – Remainder of time stretching, practice Deadlift and get the weight set for the WOD

Metcon

Metcon (6 Rounds for reps)

On a 33min running clock:

0 – 3min: 200m Run then MAX Air Squats

3 – 6min: Rest

6 – 9min: 200m Run then MAX Deadlifts (40%)

9 – 12min: Rest

12 – 15min: 200m Run then MAX Burpees

15 – 18min: Rest

18 – 21min: 200m Run then MAX Deadlifts (40%)

21 – 24min: Rest

24 – 27min: 200m Run then MAX Lunges

27 – 30min: Rest

30 – 33min: 200m Run then Max Deadlifts (40%)
33min to complete

Score is number of reps on the MAX movement.

Accessory Work

Mountain Climbers (:20sec work/:10sec rest)

TABATA

Mountain Climbers

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

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