Friday - Shifted Fitness & Performance

Friday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS, Increasing Pace Each Round…

21 → 15 → 9 Cals (by third round for set of 9 know your workout pacing)

5/5 Elbow Punches

10 Front Squats w/ Empty Barbell (:01 pause at bottom)

5 Up-Downs Over Rower (smooth & breathe!)

10 Deep Dip Push Press w/ Empty Barbell (hit ¼ squat and then drive out)

Then…

Thruster Prep…

3 Reps Front Squat (full grip on bar)

3 Reps Push Press (full grip on bar / squat stance)

3 Reps of Full Thruster (focus on cycling reps!)

C&J Prep…

3 Power Cleans

3 Squat Cleans

3 Push Jerks

3 Split Jerk No Barbell- Feet Only

3 Split Jerk

Workout

Metcon (Time)

FOR TIME

ON A 15:00 RUNNING CLOCK, Parts 1 & 2…

I. FOR TIME

21-15-9

Thruster 95/65

Cal Row

Burpee Over Rower

-12:00 Hard Cap on Part I-

Clean and Jerk (1×1)

IN THE REMAINING TIME…

1RM Clean & Jerk

-15:00 Hard Cap on Entire Workout-

*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.

Workout

Metcon (Time)

ADJUSTED VERSION

FOR TIME

ON A 15:00 RUNNING CLOCK, Parts 1 & 2…

I. FOR TIME

21-15-9

Thruster 65/45

Cal Row

Burpee Step-Over Rower

-12:00 Hard Cap on Part I-

Clean and Jerk (1×1)

IN THE REMAINING TIME…

1RM Clean & Jerk

-15:00 Hard Cap on Entire Workout-

*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.

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