190424
CrossFit Rectify – CrossFit
Warm-up
200M Run/200M Row
2 Rounds:
10 WB
10 Sit-ups
10 Push-ups
Stretch/roll/mash:
Shoulders
Wrists
Lats
Jerks and Strict Press (2×2)
10 Minutes:
Work up to 80% of 1RM jerk (split or push) from the rack then:
2 Reps at 80%, 2 reps at 85%, 2 reps at 80%
Every 2 Minutes for 8 Minutes:
3 Strict press @80-90% of 1RM from the rack
Work on technique. Make every lift count!
Metcon (Time)
3 Rounds/1 Minute rest after each round:
10 Overhead walking lunges with dumbbells
10 Toes-to-bar
10 Strict handstand push-ups
10 Single-arm dumbbell hang power clean and jerks
5 Right/5 Left
RX-35/50
Scale weight and movements accordingly.
OH walking lunges with DB mods: Front rack DB lunge, use only one DB OH, regular DB lunges-holding DBs to the side
TTB mods: Knees to elbows, dragon flags holding onto the rig, straight-legged sit-ups
Strict HSPU mods: Kipping HSPU, Kick ups to wall and hold for 3 seconds, Inverted push-ups, push-ups
Cool Down
Coach’s choice!
