Categorized as: Workout of the Day

CrossFit


Shifted Fitness & Performance – CrossFit

Performance

Bar Muscle Up or Chest to Bar Practice (5-10 Minutes)

Handstand Walk Pracitce (5-10 Minutes)

Fitness

Four Rounds:

Supinated Grip Strict Pull-up (8-10 Reps)

Nose to Wall Handstand Hold (45-60 Seconds)

L-Sit (30 Seconds)

Performance

Metcon (Time)

21-15-9

Calorie Row

Thrusters (95/65lbs)

Rest 3 Minutes then…

For Time:

15-12-9

Lateral Burpees

Hang Squat Cleans (95/65lbs)

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (Time)

100 Double Unders

50 AbMat Sit-ups

800 Meter Run

80 Double Unders

40 AbMat Sit-ups

600 Meter Run

60 Double Unders

30 AbMat Sit-ups

400 Meter Run

40 Double Unders

20 AbMat Sit-ups

200 Meter Run

20 Double Unders

10 AbMat Sit-ups

100 Meter Run

Metcon (Time)

25 Calorie Bike

50 AbMat Sit-ups

800 Meter Run

20 Calorie Bike

40 AbMat Sit-ups

600 Meter Run

15 Calorie Bike

30 AbMat Sit-ups

400 Meter Run

10 Calorie Bike

20 AbMat Sit-ups

200 Meter Run

5 Calorie Bike

10 AbMat Sit-ups

100 Meter Run

CrossFit


Shifted Fitness & Performance – CrossFit

Performance

1 Clean + 2 Front Squats (Every 2 Minutes for 16 Minutes @ 80-85%)

Fitness

Three to Four Rounds:

Russian Step-Ups (10 Each Leg)

Bench Dips (20 Reps)

Ab Wheel Roll Outs (10 Reps)

Performance

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Ground to Overhead (115/75lbs)

10 Burpees

Fitness

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

20 Single Arm Dumbbell Snatches

10 Burpees

CrossFit

Shifted Fitness & Performance – CrossFit

Performance

Back Squat (8 Reps )

You have three sets or 15 minutes to complete your best set of 8 reps

Fitness

Three to Four Rounds

Goblet Squat (10 Reps)

Single Arm Dumbell Press (8 Each Arm)

Waiter’s Walk (100′)

Performance

Metcon (Time)

For Time:

400 Meter Run

40 Box Jumps

40 Toes to Bar

40 Push-ups

400 Meter Run

Fitness

Metcon (Time)

For Time:

400 Meter Run

40 Walking Lunges

40 V-ups

40 Push-ups

400 Meter Run

CrossFit

Shifted Fitness & Performance – CrossFit

Performance

Push Press (Max Unbroken Reps)

Suggested Weight: 135/95lbs

Rest 1 Minute

Push Press (Max Unbroken Reps)

Suggested Weight: 115/75lbs

Rest 1 Minute

Push Press (Max Unbroken Reps)

Suggested Weight: 95/65lbs

Fitness

Dumbbell Push Press (Max Unbroken Reps)

Suggested Weight: 40/25lbs

Rest 1 Minute

Dumbbell Push Press (Max Unbroken Reps)

Suggested Weight: 35/20lbs

Rest 1 Minute

Dumbbell Push Press (Max Unbroken Reps)

Suggested Weight: 30/15lbs

Fitness & Performance

Metcon (AMRAP – Reps)

Four Sets on a 5 Minute Clock complete:

500 Meter Row

Max Wall Balls (20/14lbs) in remaining time

Rest 2 Minutes
Your score will be total wallballs completed in all four sets combined.

Group Class


Shifted Fitness & Performance – Group Class

Performance

Metcon (AMRAP – Rounds and Reps)

In Teams of Three, 25 Minute AMRAP:

100/80 Calorie Row

100 Deadlifts (135/95)

80/60 Calorie Row

80 Power Cleans (135/95)

60/45 Calorie Row

60 Front Squats (135/95)

40/30 Calorie Row

40 Shoulder to Overhead (135/95)

20/15 Calorie Row

20 Thrusters (135/95)

Fitness

Metcon (AMRAP – Rounds and Reps)

In Teams of Three, 25 Minute AMRAP:

100/80 Calorie Row

120 Kettlebell Swings

80/60 Calorie Row

100 Wall Balls

60/45 Calorie Row

80 Goblet Squats

40/30 Calorie Row

60 Dumbbell Shoulder to Overhead

20/15 Calorie Row

40 Dumbbell Thrusters

Group Class


Shifted Fitness & Performance – Group Class

Performance

1 Clean + 3 Front Squats (Every 2 Minutes for 10 Minutes 1 Rep)

Fitness

Three Rounds

Sumo Deadlift High Pull w/ Kettlebell (15 Reps)

Goblet Squat (15 Reps)

Side Plank (30 Seconds Each Side)

Performance

“Nasty Girls” Bar Muscle Up Version (Time)

Three Rounds For Time:

50 Air Squats

7 Bar Muscle Ups

10 Hang Power Cleans (135/95lbs)

Fitness

Metcon (Time)

Three Rounds For Time:

7 Strict Pull-ups

50 Air Squats

15 Dumbbell Group to Overhead

Group Class

Shifted Fitness & Performance – Group Class

Performance

High Hang Snatch + Hang Snatch (Every 2 Minutes for 12 Minutes)

Build in weight across the six sets

Fitness

Three to Four Sets:

Overhead Squat (8 Reps)

Work on the technique of the movement – you do not need to go heavy. If you have never overhead squatted before, you can even use a pvc pip or an empty barbell

Supine Medicine Bell Hamstring Curls (15 Reps)

Keep hips up throughout entire movement

L-Sit (45-60 Seconds)

You can use the paralettes, the boxes, or you can hang from the bar in an L positoin.

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

12/8 Calorie Bike

17/12 Calorie Row

200 Meter Run

1 Min Rest
The idea here is that you go as hard as possible through the three movements. You should need and want that one minute to rest. Each station should take you under a minute to complete. Keep track of your total rounds. The Run is only worth two reps. To the 100 Meter mark is a rep and back is the second rep.

Group Class


Shifted Fitness & Performance – Group Class

Performance

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here
For females: 25# plate overhead, 20″ Box, 14# Wall Ball.

40 Minute Time Cap

Fitness

Blake Fitness (Time)

Four rounds of:

100 foot Walking lunge with plate held overhead

30 Box jumps or step ups

20 Wall Ball Shots

15 Dumbbell Push Press
40 Minute Time Cap

Group Class


Shifted Fitness & Performance – Group Class

Performance

Shoulder Press (12 Minutes to Build to 1-RM)

Start at 60% and build by 5% until you reach your previous 1-RM or until you reach a new PR.

Push Press (Two Sets Max Reps)

At the 14 MInute Mark complete Max Reps at 85% or your 1-RM strict press. At the 16 Minute Mark, repeat. Score your best set

Fitness

Strict Dumbbell Press (10 Reps)

Single Arm Dumbbell Rows (10 Reps Each Arm)

Farmer’s Carry (100 Meters)

Performance

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Fitness

Metcon (Time)

Three rounds for time of:

400 Meter Run

30 Kettlebell Swings