190418

CrossFit Rectify – CrossFit

Warm-up

Roll, mash, stretch

Hip flexors

Shoulders

Wrists

Hamstrings

Achilles

2X with empty barbell or pipe:

100M Run

5 Deadlifts from below the knee

5 Shrug on toes from above the knee (know arm bend)

5 Clean pulls from above the knee (arms will bend)

5 Hang cleans

Hang Cleans (3×3)

MAKE EVERY LIFT COUNT!

4×3 Clean pulls @80% of 1RM

If you stumble or are off balance after the pull, repeat the pull. Pulls are not repped out, drop and re-grip.

(power pull-full extension of hips, pull through pushing the ground away, shrug the shoulders toward the back of the ears)

Hang cleans

Work up to 80% of 1RM

THEN

3×3 Hang cleans @80% of 1RM

Drop and re-grip

Focus on perfect form and technique

Make each lift count and learn from each lift.

Metcon (16 Rounds for reps)

19 Minutes

4 Minute EMOTM:

5/5 Dumbbell curls-keep the shoulder down and hinge from one point-the elbow+

5 V-ups

Rest 1 minute

4 Minute EMOTM:

10 DB push-press+

5 Strict pull-ups or negative pull-ups

Rest 1 minute

4 Minute EMOTM:

5/5 lunges holding dumbbells+

5 DB push-ups

Rest 1 minute

4 Minute EMOTM:

5/5 Plank rows with DBs+

10 Pistols or lateral box step-ups

Rest 1 minute between each 4 minute EMOTM!

Choose a weight where you are able to complete all reps within the minute with a 10-20 second rest before the next minute. If it is too easy, go heavier!

Scale movements as needed!

Cool Down

Coach’s choice!