Tuesday 200526

CrossFit Rectify – CrossFit

Movement standards:

Air Squat: https://youtu.be/rMvwVtlqjTE

Box Step-up: https://youtu.be/5qjqDHOUh-A

Lunge: https://youtu.be/L8fvypPrzzs

Half Kneeling Windmill: https://youtu.be/ka9KOvTYeV8

Back Squat: https://youtu.be/QmZAiBqPvZw

BB Back Rack Reverse Lunge: https://youtu.be/uSg4ujukkGc

BB Back Rack Step-up: https://youtu.be/W1JZ7jamtII

Clean & Jerk: https://youtu.be/PjY1rH4_MOA

Burpee: https://youtu.be/auBLPXO8Fww

Front Squat: https://youtu.be/uYumuL_G_V0

Warm-up

Warm-up (No Measure)

2 Rounds

15 Air Squats

20 Box Step-ups

20 Lunges

20 Half Kneeling Windmills
10min

Strength

Back Squat (10 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
25min for all 3 movements

add 5 – 10 lbs from last week

Back Rack Barbell Reverse Lunge (10 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
add 5 – 10 lbs from last week

Back Rack Barbell Box Step-up (12 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
add 5 – 10 lbs from last week

Metcon

Metcon (Time)

For Time:

9 Clean & Jerk (115/80)

6 Burpees

3 Front Squats (115/80)

12 Clean & Jerk (115/80)

9 Burpees

6 Front Squats (115/80)

15 Clean & Jerk (115/80)

12 Burpees

9 Front Squats (115/80)
12min time cap