Categorized as: Workout of the Day

Tuesday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/8 DB Strict Press

5 Burpees

8 DB Step-ups

5 Ring Rows

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Muscle-Up Development

Workout

Metcon (Time)

FOR TIME

9 Muscle-Ups (Ring or Bar)

50 DB Suitcase Reverse Lunge (50/35)|(35/25)

7 Muscle-Ups (Ring or Bar)

50 DB Push Press

5 Muscle-Ups (Ring or Bar)

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)

-14:00 Time Cap-

Tuesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2:00 Bike (Alt. :30 EZ, :30 Hard)

Immediately into …

2 ROUNDS

5/5 Single Arm Suitcase Deadlifts

10 Wall Squats*

5/5 Single Leg Glute Bridge-Ups

*Start an arms distance away and work your way in, towards the wall.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20/15 Cal. Bike

15 DBL KB Suitcase Deadlifts (53/35)

10 KB Goblet Squats (53/35)

Workout

Begin at 20:00 Mark

Metcon (AMRAP – Reps)

1:00 Plank

1:00 Dumbbell Push Press (40/25)

1:00 Rest

Metcon (Time)

For Time:

400 Meter Run

*2 Minute Cap

1:00 Rest

Metcon (AMRAP – Reps)

1:00 Plank

1:00 Burpees

1:00 Rest

Metcon (Time)

For Time:

400 Meter Run

*2 Minute Cap

1:00 Rest

Metcon (AMRAP – Reps)

1:00 Plank

1:00 Dumbbell Push Press (40/25)

Monday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

200m Run

Immediately into …

2 ROUNDS

5/5 Single Arm Ring Rows → 10 Ring Rows

8 Alt. Step-Overs → 8 Box Jump-Overs

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Ring Rows

MIN 3 – 10 Box Jump Overs

Metcon (Time)

Begin @ 20:00 Mark:

3 ROUNDS FOR TIME:

500m Row

100m KB Farmer’s Carry (53/35)

50 Russian Twists

25 Air Squats

-15 Minute Time Cap

Finisher

Warm-up (No Measure)

3 SETS

20 Hollow Rocks

10/10 Hip Raises (from side plank)

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2:00 EZ Row

Followed By…

3 ROUNDS FOR QUALITY…

:30 Couch Stretch (Left Leg)

:30 Couch Stretch (Right Leg)

:30 Tempo Air Squats (33X1)

:30 Squat Hold

Strength

Back Squat (5×3 (30X1))

Back Squat @65-75% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.

Workout

Metcon (3 Rounds for time)

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat (135/95)|(95/65)

400m Run

*Rest the remainder of the time until 5:00 then start the next set.

Saturday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES:

10 Cal Bike

10 Push-ups

10 PVC Pass Throughs

10 Lunges with Rotation

Partner Strength

Bench Press (10-9-8-7-6-5-4-3-2-1)

Bench Press (Bodyweight)

*Work in teams of 3 changing weights as needed. Rest as needed b/t sets.

-20:00 Hard Cap-

Workout

Metcon (3 Rounds for reps)

3 Rounds For Reps:

1:00 – Toes to Bar

1:00 – Power Snatches (75/55)

1:00 – Calorie Assault Bike

1:00 – Thrusters (75/55)

1:00 – Rest

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2 ROUNDS…

25ft. Toe walk

10 Alt. Lunges

25ft Heel walk

5/5 Side Plank Rotations

25ft. High knees

10 Bodyweight Good Mornings

25ft. Butt kickers

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

400m Run

30 Alt. Lunges

15 DB Push Press (40/25)

:30 Plank Hold

Workout

Metcon (Time)

For Time:

18-15-12-9-6-3

Calorie Row

Toes to Bar

Metcon (No Measure)

Accessory Work:

Three Sets:

12 Tempo Bench or Box Dips (21X1)

8 Strict Pull-ups

Friday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

500m Row (2 min max)

into…

2 SETS…

50 Plate Hops

40 Mountain Climbers

30 Jumping Jacks (Clap overhead & behind the back)

20 Plate Ground to Overheads

10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)

Extended Warm-up

Warm-up (No Measure)

3 SETS*

4 Strict Press (10X2)

+

4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell

SET 2 – Building Weight

SET 3 – Workout Weight

Workout

Metcon (Time)

FOR TIME

1000m Row

800m Run

50 KB Swing (53/35)|(35/26)

40 Push Press (115/75)|(95/65)

500m Row

400m Run

25 KB Swing

20 Push Press

-25:00 Hard Cap-

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

20 Single Unders

10 KB Deadlifts

5 Yoga Push-ups

150 Meter Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES:

35 Double Unders

25 Russian Kettlebell Swings (70/53)(53/35)

15 Up Downs

Metcon (3 Rounds for reps)

Begin @ 15:00 Mark:

3 SETS

1:00 Max Cal Row

1:00 DBL KB Front Rack Hold (53/35)

1:00 Max Cal Bike

1:00 Max Ring Rows

1:00 Rest
Score total reps for each round

1 Rep for every 10 seconds in front rack hold

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

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Deck of Cards

Then…

2 ROUNDS FOR QUALITY

4-6 Reps of Each Movement in Workout

Workout

Metcon (AMRAP – Reps)

TABATA

8 SETS, :20 WORK / :10 REST

TABATA 1 — Box Jump (20)

TABATA 2 — Push-Ups

TABATA 3 — DB Bent Over Row (35/25)|(25/15)

TABATA 4 — Plate Ground to Overhead (45/35)

TABATA 5 — V-ups
All 8 sets at each station before moving to next movement

Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

12/12 Concentration Curls

-Rest as Needed b/t Sets-