Thursday 200305
CrossFit Rectify – CrossFit
Movement standards:
Ring Rows: https://youtu.be/sEAOZc77wk8
Box Step-ups: https://youtu.be/5qjqDHOUh-A
Burpees: https://youtu.be/auBLPXO8Fww
Pendlay Row: https://youtu.be/O9v7sb3JAPk
Box Jumps: https://youtu.be/NBY9-kTuHEk
Burpee Box Jumps: https://youtu.be/QJTztnjOoMM
Tuck-ups: https://youtu.be/obVuc0wZoss
Dead Hang: https://youtu.be/4RqNGRVaTUQ
Warm-up
Warm-up (No Measure)
2 Rounds
10 Ring Rows (high rings, :02sec hold at the top)
20 Box Step-ups
5 Burpees
10min – 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
Pendlay Row – Wendler Week 1 (5 – 5 – 5+)
Work sets: 65%, 75%, 85% (go for max reps on last set; goal of 7-8 reps)
Increase your best 1RM from previous cycle by 10# and calcualte percentages from that number
Metcon
Metcon (Time)
3 Rounds for Time
10 Ring Rows (as close to horizontal as possible)
15 Box Jumps (24/20)
10 Burpee Box Jumps (24/20)
15 Tuck-ups
15min time cap
Accessory Work
Core: Dead Hang (:20sec)
5min EMOM
Dead Hang
:20sec hang from pull-up bar
5min to complete
