Wednesday 200304
CrossFit Rectify – CrossFit
Movement standards:
Banded Good Morning: https://youtu.be/CTRaCzE8pWU
Single-arm KB Deadlift: https://youtu.be/dj3lWcYMZQg
Glute Bridge: https://youtu.be/vuWNBXIWLkg
Deadlift: https://youtu.be/1ZXobu7JvvE
DB Dedadlift: https://youtu.be/JNpUNRPQkAk
DB Snatch: https://youtu.be/9520DJiFmvE
Air Squats: https://youtu.be/rMvwVtlqjTE
Plate Pinches: https://youtu.be/rtPCfVMj_5Q
Warm-up
Warm-up (No Measure)
2 Rounds
10 Banded Good Mornings
20 Single-arm KB Deadlift
10 Glute Bridge
10min – Remainder of time stretching
Strength
Deadlift – Wendler Warm-up (5 – 5 – 5)
Warm-up sets: 40%, 50%, 60%
Total time for warm-up and work sets is 20min
Deadlift – Wendler Week 1 (5 – 5 – 5+)
Work sets: 65%, 75%, 85% (go for max resp 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)
5 Rounds for Time
7 DB Deadlifts (50/35)
14 DB Alternating Snatch (50/35)
21 Air Squats
15min time cap
Accessory Work
Grip: Plate Pinches (:15sec)
5min EMOM
Plate Pinches (10# – 35#)
:15sec hold
5min to complete
