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Wednesday 200708

7
Jul

Wednesday 200708

CrossFit Rectify – CrossFit

Movement standards:

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

Groiner: https://youtu.be/X1LV2LhVOOY

Box Step-up: https://youtu.be/5qjqDHOUh-A

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

Box Jump: https://youtu.be/NBY9-kTuHEk

Wall Ball: https://youtu.be/EqjGKsiIMCE

Russian Twist: https://youtu.be/Lk4nUDVlv5Q

Warm-up

Warm-up (No Measure)

2 Rounds:

15 Banded Deadlifts

10 Groiners

20 Box Step-ups
10min

Strength

Deadlifts (3 reps)

Deadlifts

8 X 3 (use 75 – 80% of 1RM)

Faster up than down tempo
Add 10lbs from last week

Last week in this cycle, make it count!

15 – 20min to complete

Metcon

Metcon (Time)

3 RFT (Rounds For Time):

12 Deadlifts (175/125)

15 Box Jumps (24/20)

12 Wall Balls (20@10ft/14@9ft)
GOAL: 8 – 11min

Time Cap: 14min

Accessory Work

Russian Twists (50 reps)

50 reps (25 each way)

Grab a challenging weight using either a plate, med ball or slam ball.
5min to complete

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