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Friday - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2:00 EZ Warm-up on the Bike or 400m Run!

Into…

3 SETS

10 Alt. Groiners w/ Reach-Up*

5 Plate Bent Over Rows

5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)

5/5 Plate Around the Worlds*

5 Plate Strict Press

*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.

**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.

Strength

Front Squat (5-3-1)

5-3-1

Front Squat

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

*Take 8 Minutes to Build to 70% of 1RM.

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

-17:00 Minute Cap-

Workout

Metcon (Time)

FOR TIME

30 Front Squat (135/95)|(95/65)

30 C2B Pull-Ups

20 Front Squat

20 C2B Pull-Ups

-10:00 Time Cap-

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