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Tuesday, February 10th - Shifted Fitness & Performance

Tuesday, February 10th

Shifted Fitness & Performance – CrossFit

Warm-up (No Measure)

A. Mobility

A1. Y arm raise on box

Two Sets

5 repetitions/side

Hold each repetition for 3 seconds

https://www.youtube.com/watch?v=67jI0e8x2T8

A2. World greatest stretch

Two Sets:

5 repetitions/side

https://www.youtube.com/watch?v=8B6k7hYM6Tk

B. General

Tabata

Switch movements every 20 sec round

2 Rounds Total

– Cardio machine

– Deep Squat hold

– Dynamic high knees

– Downward Dog Hold

Weightlifting

A: Metcon (Weight)

One Arms DB sotts press

5 x 10 reps

Alternating arms – Hold two dumbbells but press one arm at a time alternating. 5 reps each arm

Build in weight as you work through the sets
Time Allotted: 12 minutes

Metcon

B: Metcon (6 Rounds for reps)

6 x 3 minute AMRAPs

AMRAP 1, 3 & 5

10 DB Hang squat clean thrusters @ 50/35 lbs

4 High BJ @ 30/24

AMRAP 2, 4 & 6

10 DB Reverse Lunges 50/35

4 High BJ @ 30/24

Rest 1:00 between Amraps

Level 3 (Rx+): 50/35 and 30/24

Level 2 (Rx): 35/20 and 24/20

Level 1: 25/15 and three stacked 45lb plates or step ups
Score Reps for each amrap

Accessory

Metcon (No Measure)

Post Chain

5 x 6 Seated Good morning

https://www.youtube.com/watch?v=ZYGr_OmM-yw

Metcon (No Measure)

Post Chain

5 x 6 Seated Good morning

https://www.youtube.com/watch?v=ZYGr_OmM-yw

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