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Categorized as: Workout of the Day

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3:00 of Slow Bike or Rowing

Into…

2 SETS

10 Step-Back Groiners

10 Air Squats

10 Alt. Sit-Thrus**

5 Close-Grip Push-ups (:02 pause at the top)

10 Glute Bridges

Into…

10 Barbell Goodmornings

2 Tempo Front Squats (10,10,10)

Strength

Front Squat (3-3-3*)

3-3-3*

Front Squat

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x MAX REPS

(goal of at least )

*Spend 5-7 Minutes Working Up To 65%, Then Take 10 Minutes For Working Sets.

** Rest about 2 Minutes In B/w Sets

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Bar Facing Burpee

*15 Minute Cap

Finisher

Metcon (No Measure)

200m Plate Gun Hold (45/35)

1:00 High Plank on Plate

200m OH Plate Carry

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

10 Med Ball Deadlifts

10 Frog Jumps

10 Alt. Cossack Squats

10 Med Ball Cleans

100m Run

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – MAX Wall Balls (20/14)

MIN 2 – MAX Strict Pull-Ups

MIN 3 -MAX Hollow Rocks

MIN 4 – MAX DB Seesaw Bent Over Row (40/25)

Metcon (Time)

@20:00 Mark

4 Rounds:

100 ft. Plate Gun Hold (45/35)

25 Plate Ground to Overhead

Thursday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

30 Singles

20 Marching Plank*

5/5 DB Deadlift

5/5 DB Upright Row

5 Burpees

*Plank on elbows, alternate lifting foot 2-3 inches off the ground

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

20 Alt. Single Arm DB Hang Cleans (40/25)(25/15)

40 Mountain Climbers

20 Up Downs Over Dumbell
Rest 4:00 Before Starting Second AMRAP

Metcon (AMRAP – Rounds and Reps)

AMRAP X 10 MINUTES

20 SA DB Thrusters (10 Ea. Arm) (40/25)(25/15)

40 Alt. Step-Ups (24/20)

20 Stationary Dips

Finisher

Metcon (No Measure)

3 SETS

10/10 DB Hammer Curls

20 Alt. Deadbugs

Thursday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS…

10 Alt Side Lunges

10 Alt. Step Ups

10 Shoulder Taps

:10 Bar Hang

2 ROUNDS…

10 Jumping Air Squats

10 Box Jumps

2 Wall Walks

10 Scap Pull Ups

Extended Warm-up

Metcon (No Measure)

*Take 10-12 Minutes to Work Up to Workout Weight

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Box Jumps (30/24)*

9 Strict Pull-Ups

12 HSPU or Seated DB Strict Press (35/25)

3 Deadlifts (275/185)(225/155)

*Box Jumps go up by 10 each round (5-15-25-35)

** Deadlift weight is meant to be VERY HEAVY!

-18:00 CAP-
Rx+ = HSPU

RX= RX Wt. Seated Press

Wednesday

Shifted Fitness & Performance – Competitors

Gymnastics

Strict Gymnastics

Strict Gymnastics

0:00 – 6:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)

6:00 – 12:00

5 Strict Chest to Bar Pull-up + 50′ Handstand Walk

8 Strict Chest to Bar Pull-ups + 50′ Handstand Walk

10 Strict Chest to Bar Pull-ups + 50′ Handstand Walk

12:00 – 18:00

25 Double Unders

:15 Second L-Sit on Rings

5 Tempo Ring Rows (1 Second Up, 5 Seconds Down)

STIMULUS

These 6-minute windows of gymnastics work are designed to be completed AMRAP style, but for quality over speed

For Example: Once you finish the 2 strict ring muscle-ups, you’ll work back to the :20 Wall-Facing Handstand Hold

See below for subs for each movement

Weightlifting

Clean Pull Complex

Clean Pull Complex

6 Sets:

1 Tempo Clean Pull

1 Clean Pull

Sets 1-2: 70%

Set 3-4: 75%

Sets 5-6: 80%

STIMULUS

These 6 sets of clean pull technique work are based on your 1RM or estimated 1RM Clean

Reset on the ground as needed to maintain quality – these 2 reps do not have to be completed ‘touch and go’

Clean Pull Demo: https://www.youtube.com/watch?v=40oLy8XHc0M&feature=youtu.be

Tempo:

5 Seconds to Jumping Position (Pockets)

Followed By an Aggressive Shrug to Finish

Tempo on 1st rep, no tempo on 2nd

Metcon

Metcon (3 Rounds for reps)

“Low Tide”

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (135/95)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (165/115)

25 Double Unders
Row: should take 3,2,1 minutes

Bar: set of 7 to start, set of 5, set of 3 or singles

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Stop Sign Run…

Line Drills…

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Tin Men

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Immediately after Line Drills 2 Rounds of…

10 Scap Push Ups

5 Push Ups to Down Dog

5 Push Ups (3 second negative)

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :30 Superman Hold / :30 Alt. V- Ups

MIN 2 – :30 Fast Singles or DU Practice / :30 Squat Hold

.

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups

*400m Run After Each Full Round
-20:00 CAP-

Finisher

Warm-up (No Measure)

Flow Stretching:

1:00 Dragon Pose

1:00 Sampson Stretch

1:00 Downward Dog

1:00 Forward Fold

1:00 Scorpions

Tuesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

30 Mountain Climbers

5/5 Single Arm DB Strict Press

10 Alt. Reverse Lunges (bodyweight)

5/5 Single Arm DB Push Press

10 Iron Crosses

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

2-4-6-8-10…

DB Push Press (40/30)(30/20)

DB Suitcase Reverse Lunges

-Rest 3:00-

Repeat!

*Same Weight For Both Movements

Metcon (Time)

@ 18:00 MARK

6 Rounds:

12/10 Cal Row

10 Alt. DB Snatch (40/25)

10 Push-Ups

-Rest 1:00-

*Each one of these should be a sprint!

Tuesday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Boot-Strapper Squats

5 Tempo Air Squats (3131)

10 Narrow Stance Air Squats

5 Wide Stance Air Squats

Into…

2 Rounds

10 PVC Pass Throughs

5 Sots Press

10 Over Head Squats

5 Snatch Balances

Skill

Warm-up (No Measure)

EMOM X 8:

MIN 1: 3 Hang Power Snatch*

MIN 2: Practice Transitions on the Low Rings, Low Bar, or Jumping MU

*Building each round, must end higher than workout weight!

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

36 Air Squats

12 Hang Power Snatch (115/75)|(95/65)

6 Muscle-Ups (Ring or Bar)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Stretching

2:00 Couch Stretch

2:00 Pigeon

1:00 Child’s Pose

Monday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

:30 Legs only bike

5 Up-Downs + 5 Push-Ups

:30 Arms only bike

10 KB Sumo Deadlift

:30 Bike (arms & legs)

10 Russian KBS

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal. Bike

MIN 2 – 15 Burpees

MIN 3 – 20 Russian KBS (53/35)

Metcon (4 Rounds for reps)

@15:00 MARK

TABATA

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Plank KB Alt. Taps

MOVT 2 – Alt. Glute Bridge Marches

MOVT 3- KB Sumo Deadlift High Pull (53/35)(35/26)

MOVT 4- 20ft. Shuttle Runs

*Score is round with the lowest amount of reps for each movement

** Goal is to work the entire :20 FOR ALL ROUNDS!

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike*

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold

Strength

Push Press (3-3-3*)

3-3-3*

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

-15:00 MINUTES-

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

50 Up-Downs

*-7:00 HARD CAP-

Metcon (Time)

@ 9:00 MARK

FOR TIME:

200m KB Farmer Carry (70/53)|(53/35)

* No Running! Maintain Good Form!