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Monday - Shifted Fitness & Performance

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

400m Run…

Into…

2 ROUNDS

:30 Active Deadhang

10 Scap Pull Ups

10 Tuck-Ups

10 Russian KB Swings

Into..

EMOM x 3 MINUTES

10 Air Squats

8 Up-Downs

Skill

Warm-up (No Measure)

3 SETS FOR QUALITY*

3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

**If athlete can not do toes to bar, work on getting toes as high up as possible.

Workout

Metcon (4 Rounds for reps)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Russian KB Swing (70/53)|(53/35)

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar

TABATA 4 – Plate Ground to Overhead (45/35)(35/25)

-1:00 Rest b/t Tabatas-

(Score is Each Round for Reps)

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