Categorized as: Workout of the Day

Saturday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

1 ROUND EACH…

P1: 15 Hollow Rocks

P2: Single Arm DB/KB Front Rack Hold

P1: 5/5 DB Sumo Deadlift + High Pull

P2: Single Arm DB/KB Overhead Hold

Partner Metcon

Metcon (3 Rounds for time)

TEAMS OF 2…

FROM MINUTE 0:00-7:00

120 Sit-Ups

P1: 10 Sit-ups

P2: DBL KB/DB Front Rack Hold

*Switch every 10 sit-ups

FROM MINUTE 7:00-10:00

400m DB/KB Run

*Run together switching the KB as needed

FROM MINUTE 10:00-18:00

120 Alt. DB Snatches

P1: 10 Snatches

P2: DBL KB/DB Overhead Hold

*Switch every 10 snatches

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

High Knees down and back

5/5 DB Hang Power Clean

Butt Kickers down and back

5/5 DB Strict Press

Metcon

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 DB Hang Power Cleans (40/25)

MIN 3 – 200m Run

MIN 4 – 15 DB Shoulder to Overhead (40/25)
Each run is worth four reps

Metcon

@20:00 Mark Begin the following

Metcon (AMRAP – Rounds and Reps)

4 MINUTE AMRAP

100m Row

10 Plate G2OH (45/25)

*Rest 1 Minute and Repeat – pick up where you left off

*Rest 1 Minute before starting next section

Metcon (AMRAP – Rounds and Reps)

4 MINUTE AMRAP:

10 Plate Step-ups (45/25)

10 Plate Push Press (45/25)

*Rest 1 Minute and Repeat – pick up where you left off

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Three Rounds:

200 Meter Row

10 Back Rack Reverse Lunges

10 Barbell Push Press

Grab Bands

1:00 Each Side Banded Lat Stretch

10 Russian Baby Makers

Strength

Metcon (Weight)

Every 2:00 For 10:00

10 Back Squats @ 75%

10 Strict Pull-ups
Score the weight used for you five sets of 10 back squats and in the notes list how may pull-ups you got or what modification you used.

All back squat sets are done at the same weight

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

500m Row

75 Double Unders

15 Thrusters (95/65)

*15 Minute Cap

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS…

6 Up-Down w/jump to plate

8 Plate Ground to Overhead

12 Alt. Cossack Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

30 Double Unders

30 Air Squats

15 Burpees

Metcon

Metcon (Time)

For Time:

50-40-30

Wall Balls

30-20-10

Pull-ups

*16 Minute Cap

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8

10 Scap Push-ups

5 Walk Outs without Push-up

5/5 T Push Ups

5/5 Scorpians

10/8 Cal Bike

Strength

Bench Press (10-8-6-8-10)

Suggested Percentages to shoot for:

10 @ 70%

8 @ 75%

6 @ 80%

You can score whichever set you like

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

15-12-9

Bench Press (115/75)

Calorie Bike

Finisher

Metcon (Time)

For Time:

100 Ab Mat Sit-ups

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

400 Meter Jog

10 Leg Swings Each Leg

Ostrich Walk Down and Back

10 Alternating Groiners

10 Calorie Sprint on Bike

Metcon

Metcon (Time)

8 ROUNDS FOR TIME

12/10 Calorie Bike

200m Row

*Partners alternate rounds

*18 Minute Cap
Parnter A does bike and row while Partner B rests then switch. Looking for 2 minute rounds or less.

Metcon

@22:00 Mark

Runs should be done under 18:00 including rest.

800m Run (Time)

Max Effort 800m Run
3:00 Rest

600m Run (Time)

Max Effort 600m Run
2:00 Rest

400m Run (Time)

Max Effort 400m Run
1:00 Rest

200m Run (Time)

Max Effort 200m Run

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

6 ROUNDS, tabata style (:20 on/:10 off) at each station

Mov 1 – Row (increase pace each round)

Mov 2 – Russian KB Swing (last round bump to American swing)

Mov 3 – Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14 American Kettlebell Swings (53/35)

14 Calorie Row

14 Alt. Kettlebell Goblet Lunges (53/35)

Metcon (Calories)

@ 20:00 Mark Begin:

Five Rounds For Total Calories

1:00 Max Calorie Bike

1:30 Rest

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Round 1:

50 Single Unders

16 Lunges

10 Ups Downs

Round 2:

30 Double Unders or 50 Single Unders

15 Air Squats

8 Burpees

Round 3:

30 Double Unders or 50 Single Unders

10 Jumping Squats

6 Burpees with a high jump

then… Grab PVC Pipes

Two Rounds of:

10 PVC Pass Throughs

10 PVC Overhead Squats

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Hang Power Snatch

+

Hang Squat Snatch

+

Overhead Squat
*Goal is to start with a light to moderate load and build in first 5 sets. Hold same weight for last 5 sets.

Metcon

Metcon (Time)

FOR TIME

80 Double Unders

20 Burpee Over Bar

20 Hang Power Snatches (95/65)|(65/45)

20 Overhead Squats (95/65)|(65/45)

20 Hang Power Snatches

20 Burpee Over Bar

80 Double Unders

*16 Minute Time Cap

CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

200m Run

5 Walk Outs

10 DB Deadlifts

10 Kipping Swings

Strength

Deadlift (5 x 5 with tempo (3030))

*Use 70-75% of 5RM for all sets.

Just like we did for the back squats last week, same weight for all five sets. Be sure to adhere to the tempo

Metcon

“RIPCORD” (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

*16 Minute Cap

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

THREE ROUNDS:

16 Step ups

8 Scap Push-Ups

4 Yoga Push-ups

100 Meter Run

Metcon

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES:

1) 100 Meter Run

2) 18 Push-ups

-Rest 1:00
Run is worth two reps – every 50 meters is one rep

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES:

1) 14 Box Jumps

2) 18 Box Dips

-Rest 1:00

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES:

1) 100 Meter Run

2) 16 Dumbbell Snatches (50/35)

Finisher

Metcon (Time)

Last Athlete Standing:

Wall Sit

*5 Minute Cap
Let’s see who will be the last to remain in a wall sit without coming out of it.

Hips must be in line with knees and knees in line with ankles and no hands on the legs