Thursday 200213
CrossFit Rectify – CrossFit
Movement standards:
Pendlay Row: https://youtu.be/O9v7sb3JAPk
Row: https://youtu.be/fxfhQMbATCw
Air Squats: https://youtu.be/rMvwVtlqjTE
Abmat Sit-up: https://youtu.be/VIZX2Ru9qU8
Push-up: https://youtu.be/0pkjOk0EiAk
Pull-up: https://youtu.be/HRV5YKKaeVw (strict)
: https://youtu.be/lzRo-4pq_AY (kipping)
: https://youtu.be/OenVG15QMj8 (butterfly)
Alternating V-ups: https://youtu.be/8WaDzRANv94
Warm-up
Warm-up (No Measure)
Med Ball Warm-up:
10 Granny Pass
10 Squat Toss
10 Chest pass
10 Side Toss (5 per side)
5 Burpee Squat Toss (no push-up)
10 min – Remainder of time stretching
Strength
Pendlay Row – Wendler Warm-up (5 – 5 – 5)
Warm-up sets: 40%, 50%, 60%
Total time for warm-up and work sets is 20min
Pendaly Row – Wendler Week 2 (3 – 3 – 3+)
Work sets: 70%, 80% ,90% (go for max reps on last set; goal of 5-6 reps)
Metcon
CrossFit Baseline (Time)
For Time:
500m Row
40 Air Squats
30 Abmat Sit-ups
20 Push-ups
10 Pull-ups
10min time cap
Send out groups every 3min if needed to accomodate rowers. Everyone starts from the top.
Accessory Work
Core: EMOM (10/leg)
5min EMOM
Single-leg alternating V-ups
10/each leg
5min to complete
