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Friday - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

100m Run

5 Air Squats

5/5 Arm Crosses

5 Arm Circles- Forward and Backward

5/5 PVC Trunk Twists

10 Step Ups

Then… Barbells Out

5 Deadlifts

5 Muscle Clean- From Hang

5 Power Clean- From Shin

5 Push Press

5 Push Jerk

5 Split Jerk

3 Clean and Jerk

Extended Warm-up

Warm-up (No Measure)

*Take 5 Minutes to Build to Barbell #2/3 With Your Partner!

Workout

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes
Step-Up Box Height= 24’/20′

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