Categorized as: Workout of the Day

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (Time)

2 SETS

50/40 Calorie Bike

-Rest 3:00-

3 Rounds

15 Strict Press (75/55)|(55/45)

15 T2B

-Rest 3:00 between sets-

*30 Minute Cap
Enter final time on the clock, do not subtract any rest

CrossFit


Shifted Fitness & Performance – CrossFit

Deadlift (Build to 3-RM)

Metcon (AMRAP – Rounds and Reps)

OPEN WORKOUT 11.2

AMRAP x 15 MINUTES

9 Deadlifts (155/105)|(135/95)

12 Hand Release Push-ups

15 Box jumps (24/20)

CrossFit

Shifted Fitness & Performance – CrossFit

Skill

Muscle-ups (5-10 Minutes to Review and Practice)

Fitness work on ring rows and ring dips

Metcon

Metcon (Time)

FOR TIME

400m Run

40 Plate Ground to Overhead (45/35)

20 Burpees

400m Run

15 Ring Muscle Ups

400m Run

20 Burpees

40 Plate Ground to Overhead

400m Run

(20 Min Time Cap)
Sub Burpee Chest to Bars/burpee pull-ups/burpee jumping pull-up

Finisher

Prone Plank (Accumulate five minutes in any plank)

CrossFit


Shifted Fitness & Performance – CrossFit

Performance

Hang Clean (15 Minutes to Build – Must be a squat clean)

Fitness

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

Minute 1 – 24 Air Squats

Minute 2 – 16 Wall Balls (20/14)

Minute 3 – 8 Hang Squat Clean (95/65)|(75/55)
Sub dumbbell squat cleans for fitness

Fitness & Performance

10 KB Deadlits + 10 KB Swings + 10 KB Goblet Squats (Five Sets Building in Weight)

CrossFIt


Shifted Fitness & Performance – CrossFit

Metcon (Time)

3 SETS

50 Double Unders

20 DB Push Press (45/35)|(35/25)

50 Double Unders

:30 HS Hold (wall)

-Rest 1:00 after all three sets-

Metcon (Time)

3 SETS

10/8 Calorie Row

20 Ring Rows

10/8 Calorie Row

7 Bar Muscle-Ups

-Rest 1:00 after all three sets-

Finisher

Handstand Walk Pracitce (10 Minutes of Practice)

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (Time)

PARTNER WORKOUT

2 ROUNDS FOR TIME

1 Mile Run*

100 Wall Balls (20/14)

100 Burpees

*Partners alternate 400m at a time on run. Reps of Wall Ball and Burpees can be split in any manner, one works while one rests.

CrossFit


Shifted Fitness & Performance – CrossFit

Strength

Dumbbell Bench Press (10 Reps)

Followed by:

8 Ring Rows with feel elevated

1:00 Side Plank on Each Side

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

10 Right Arm Hang DB Snatch (50/35)|(35/20)

30 Double Unders

10 Left Arm Hang DB Snatch

30 Double Unders
45 Single Unders

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

3 Power Clean (205/145)|(135/95)

6 T2B

9 Push-ups

-Rest 1:00 between sets and pick up where you left off-
Fitness Option:

Dumbbell Cleans

Sit-ups

Push-ups

Finisher

Stretching!

CrossFit


Shifted Fitness & Performance – CrossFit

Performance

Overhead Squat (4×5)

Building each set to heaviest set of five reps.

Fitness

Goblet Squat (10 Reps)

Overhead Hold (60 Seconds)

Dumbbell Walking Lunges (20 Reps)

Metcon

Metcon (AMRAP – Reps)

EMOM x 14 MINUTES

7 OHS (75/55) | Empty Bar

7 C2B Pull-ups
Scale to front squats if overhead squat is not an option today.

Fitness Option: Dumbbell front Squats and pull-ups

*No banded pull-ups today, not enough time in minute to get in and out. Jumping pull-ups today!

CrossFit

Shifted Fitness & Performance – CrossFit

Metcon (Time)

3 ROUNDS FOR TIME

800m Run

30/24 Calorie Bike

25 Box Jumps (24″/20″)

*30:00 Time Cap