Wednesday 200318

CrossFit Rectify – CrossFit

Movement standards:

Glute Bridge: https://youtu.be/MwNP1Ure28Q

Banded Good Morning: https://youtu.be/CTRaCzE8pWU

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

Deadlift: https://youtu.be/1ZXobu7JvvE

Box Jump: https://youtu.be/NBY9-kTuHEk

Plate Pinch Carry: https://youtu.be/_P48FTDuVds

Warm-up

Warm-up (No Measure)

2 Rounds

10 Glute Bridges

10 Banded Good Mornings

20 Box Step-ups
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 3 (5 – 3 – 1+)

Work sets: 75%, 85% ,95% (go for max reps on last set; goal of 2-3 reps)

Metcon

Metcon (Time)

21 – 15 – 9

Deadlifts (155/115)

Box Jumps (24/20)
10min time cap

Accessory Work

Grip: Plate Pinch Suitcase Carry (200m)

200m Plate Pinch Suitcase Carry

15# – 45# plate, pinch the plate and carry it out 100m with one hand and switch hands on the way back
5min to complete