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Thursday, February 12th - Shifted Fitness & Performance

Thursday, February 12th

Shifted Fitness & Performance – CrossFit

Warm-up (No Measure)

A. General

Bike/Row/Run

3 minutes @low intensity

B. Mobility

B1. Lat smash on a barbell

45 seconds/side

B2. PNF banded lat stretch

5 x

7 seconds contraction against the band

7 seconds stretch, letting the band pull your elbow backward

https://www.youtube.com/watch?v=ta8ahNHeLnY

C. Specific

7 Hollow ups

7 Arch contraction lying on floor

Bar muscle-ups upper body pressure progression

https://www.youtube.com/watch?v=e_c3TO2jNy8

Gymnastics

A: Metcon (No Measure)

Begin @ 20:00 Mark

5 sets

Level 3:

10 Hollow lat pulldowns

3 Lat Flys

2 Bar Muscle-ups

Level 2:

10 Hollow lat pulldowns

3 Lat flys modified

2 Jumping Bar Muscle ups

Level 1:

10 Hollow Lat Pulldowns

5 Strict pull ups or 10 Ring Rows

Hollow Lat Pull Downs:

https://www.youtube.com/watch?v=xMZpXjQ0OJ4

Lat Flys

https://www.youtube.com/watch?v=bDAv2Y1pyU8
Time Allotted: 15 minutes

Metcon

B: Metcon (5 Rounds for time)

Begin at 40-45 Minute mark:

Every 3 Minutes for 5 Sets, Complete the Following:

(Score the time it takes you to complete each round)

Level 3:

50 Double unders

15/12 Cal Bike

10 Hang power Snatch @ 135/95 lbs

Level 2:

50 Double Unders

15/12 Cal Bike

10 Hang Power Snatch @ 95/65

Level 1:

50-100 Single Unders

10/8 Cal Bike

10 Hang Power Snatch @ 65/45
You will need to MOVE – snatch weight should be challenging yet something you can do unbroken

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