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Monday - Shifted Fitness & Performance

Monday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP…

3 Sets for QUALITY:

10 Groiners (hold 1-2 seconds on each side every rep)

5 Standard Stance Air Squats

5 Narrow Stance Air Squats

5 Wide Stance Air Squats

10 Yoga Push-Ups

After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.

1 ROUND EA…

1:00 Partner Front Rack Stretch w/ PVC/ partner

10 Wall Squats (32×1)

Warm-up (No Measure)

GENERAL WARM-UP…

3 Sets for QUALITY:

10 Groiners (hold 1-2 seconds on each side every rep)

5 Standard Stance Air Squats

5 Narrow Stance Air Squats

5 Wide Stance Air Squats

10 Yoga Push-Ups

After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.

1 ROUND EA…

1:00 Partner Front Rack Stretch w/ PVC/ partner

10 Wall Squats (32×1)

Strength

Front Squat (10RM)

ON A 15:00 RUNNING CLOCK…

Establish 10RM Front Squat*

*Perform 2-3 sets of 3-5 reps warming up to your 1st attempt at the 10RM.

*Max 2 attempts at 10RM

Warm-up

Warm-up (No Measure)

With an Empty Barbell…

3 Clean Grip DL

3 Hang Power Cleans

3 Hang Squat Cleans

3 Squat Cleans

*Build to starting workout weight

Workout

Metcon (Time)

FOR TIME

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

40 Sit-ups

40 Plate OH Step-Back Lunges (25/15)|(15/10)

15 Front Squat (155/105)|(115/75)

30 Sit-ups

30 Plate OH Step-Back Lunges

10 Front Squat (185/125)|(135/95)

20 Sit-ups

20 Plate OH Step-Back Lunges

10 Front Squat (185/125)|(135/95)

**For the Plate OH Lunges, Plate must be held OH- Arms locked out!

-16:00 Time Cap-

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