Thursday - Shifted Fitness & Performance

Thursday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

10 Cal Bike

5 Inchworms

10 Alt. Spiderman Lunges

5 Scap Pull-ups

5 Kip Swings

*After the general warm-up, athletes grab an empty barbell and work through the specific barbell warm-up for the clean…

5 Slow Deadlifts

5 Hang High Pulls

5 Hang Power Cleans

5 Hang Squat Cleans

Add a little bit of weight and repeat

Strength

Clean (8×1)

EVERY 2:00 FOR 8 SETS

1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

*Score heaviest single

Workout

Metcon (Time)

3 ROUNDS FOR TIME

200m Run

10 C2B Pull-ups

21 Deadlift (225/155)|(155/105)

-12:00 Time Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching Focusing on Hips & Hammies

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