Foundation # 8

CrossFit Rectify – Foundation Series

Warm-up

Baseline (Time)

Baseline #1

500 M Row

40 air squats

30 sit-ups

20 push-ups

10 pull ups or Ring Rows

Weightlifting

Bear Complex (10 min EMOTM 1 rep)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
WL Final Exam!

Build up to medium weight or stay same and focus on technique.

Skill

Pull ups / Kipping 101

Hollow to Superman swing

More aggressive hollow creating a push downward on bar

Upon bar being in front of head chest area pull toward bar bending elbows

Once chin is above bar you will drive away and down from bar to create same path traveled up

More aggressive superman creates that sling shot effect into the next one