CrossFit Rectify – CrossFit
Row 200M or Bike 15 Calories
10 Inch worms+push-up
10 Bar kips
10 Walking lunges with stretch
:30 second squat hold/stretch
Front Squats/Rope Climbs (5×1,1)
Warm up to 70-80% of 1RM front squat
Practice rope climbs
EMOTM for 10 Minutes:
Minute 1-1 Front squat @70-80% of 1RM
Minute 2-1 legless rope climb/rope climb/modified rope climbs/ring rows/rope hang
20 Front squats 65/95
15 Box jumps 20/24
15 Front squats 65/115
15 Chest to bar pull-ups
10 Box jumps 24/30
10 Front squats 95/135
10 Bar muscle-ups/jumping bar muscle-ups OR 20 Ring rows+20 Push-ups
5 Burpee box jumps 30/30
Scale weight and movement accordingly!
20 Minute cut-off time
Front squats are from the ground.
Pull-ups: Banded pull-ups, strict pull-ups with fewer reps, negative pull-ups with fewer reps, jumping pull-ups, ring rows.
Box jumps: step-ups, plates instead of boxes
Scale weight accordingly as cleaning the weight into the front rack position must be considered.