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Categorized as: Workout of the Day

Saturday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Grab a Partner and a Rower…

1 ROUND EACH

P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers

P2: Row

Switch when P1 is done with all 3 movements!

Then Partners line up facing each other in 2 rows, about 10-12ft apart.

2 Rounds:

10 Partner Underhand Toss

10 Partner Chest Press Toss

10 Partner Wall Balls

10 Partner Plank Ball Rolls

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

2000m Row

150 Pull-Ups

150 Sit-ups

150 Front Squats (35/95)(95/65)

2000m Row

*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.

-30:00 Hard Cap-

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run…leave no athletes behind! Run as a group.

into…

3 SETS

5/5 Single Arm KB Suitcase DL

5/5 Single Leg Romainain DL

10 Alt Step Back Sampson Lunges (pause :01 in lunge)

10 Jumping Jacks

10 Russian Twists

10/10 Hollow Flutter Kicks

Extended Warm-up

Metcon (No Measure)

Spend 5 Minutes Warming Up Deadlift to Workout Weight

*Should be able to connect at least 5 reps fresh!

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

7 Burpees

11 Push-ups

15 Deadlifts (175/125)(135/ 95)

Metcon (Time)

Buy Out…

FOR TIME:

800m Run

*Everyone Takes Off For The 800m Run At The 21:00 Min Mark

Thursday


Shifted Fitness & Performance – CrossFit

Workout

Metcon (No Measure)

Happy Thanksgiving!

Come Join us on El Paseo for the Turkey Trot! Race starts at 8am!

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

200m Run

25 ft. Of The Following Movements…

Ultimate Stretch

Inch Worms

Tin Men

Quad Pulls

Swimmers Walk

High Knee’s

Butt Kickers

Kareoke

Extended Warm-up

Metcon (No Measure)

Spend 8 Minutes Warming Up…

Pull-ups

Bar Muscle Ups

HSPU

Metcon

12 Days of Thankfulness (Time)

1 – 100 Meter Run

2- Bar Muscle Ups

3 – DB Thrusters (50/35lbs)

4 – Chest to Bars

5- Handstand Push-ups

6 – Box Jumps (24/20″)

7 – Kettlebell Swings (36/24kg)

8- Ring Dips

9 – Toes to Bar

10 – DB Stationary Lunges (50/35lbs)

11 – Burpee’s

12 – Man Makers (50/35lbs)

To be completed like the 12 Days of Christmas song…

200m

then…

2 BMU

200m Run

then…

3 DB Thrusters

2 BMU

200m Run

And So On!
-30:00 TIME CAP-

Metcon (Time)

BURN VERSION

1 – 100 Meter Run

2- 200 Meter Row

3 – DB Thrusters (50/35lbs)

4 – Pull-ups

5- DB Push Press (50/35)

6 – Box Jumps (24/20″)

7 – Kettlebell Swings (36/24kg)

8- Bench/Box Dips

9 – V-ups

10 – DB Stationary Lunges (50/35lbs)

11 – Burpee’s

12 – Man Makers (50/35lbs)

To be completed like the 12 Days of Christmas song…

200m

then…

2 BMU

200m Run

then…

3 DB Thrusters

2 BMU

200m Run

Tuesday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Alt. Groiners

8 Jump Squats

8 Glute Bridge-Ups

8 Tuck Ups

Barbells Out..

5/5 Elbow Punches

5 Deadlifts

5 Clean Lift-Offs

5 Shrug and High Pulls

5 Muscle Cleans

5 Power Cleans ( Catch in 1/4 Squat)

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Power Clean

*Build to your workout weight

Workout

Metcon (2 Rounds for reps)

E2MOM x 16 MINUTES

MIN 1 & 2 – Max Cal Bike

MIN 3 & 4 – Max Power Cleans (205/145)(155/105)

*Power Cleans are intended to be heavy singles.
-Score is total Cal Bike across workout as 1 round. Score is total power cleans across workout as 2 round.

Finisher

Metcon (Time)

ON A 3:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank

Tuesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

7 MIN AMRAP:

20 Med. Ball Toe Touches

4 Med. Ball Deadlifts

20 Single-Unders

4 Medicine Ball Deadlift + Shrugs

:20 Hollow Rock

4 Medicine Ball Power Cleans

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 8 Burpee Box Jump Overs

MIN 2 – 15 DBL DB Snatch (35/20)

MIN 3 – 200m Run

MIN 4 – 50 Double Unders

Metcon (AMRAP – Rounds and Reps)

@ 20:00 MARK

AMRAP x 12 MINUTES

10/8 Cal. Bike

30 Mountain Climbers (15 Ea. Leg)

10/8 Cal. Bike

15 Sit-Ups

Finisher

Metcon (No Measure)

3 SETS

1:00 Plank

10/10 Side Hip Raises

1:00 Glute Bridge Hold

10/10 Bird-Dogs

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – Row (EZ → Moderate → Hard)

Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)

Min 3- Boot Stappers → Russian Baby Makers → 1 1/4 Air Squats

Strength

Push Press (5-5-5*)

15:00 Minutes:

5-5-5*

Push Press

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

*Spend the first 5 Minutes warming up to 65%, then take the next 10 minutes to go through your 3 working sets.

Workout

Metcon (Time)

FOR TIME*

30-20-10

Cal Row

Handstand Push-Up or DB Push Press (45/30)

*10 Toe 2 Bar after every full set

-14:00 Hard Cap-

** HSPU-RX+,

DB PP w/ RX weight- RX

Monday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

5/5 SA Ring Rows

5 Inch Worms w/push-up

1:00 Row

10 KB Sumo Deadlift High Pulls

Immediately into a trial run …

2 ROUNDS:

:30 Row @ a Moderate Pace

:30 Recovery Row

Rest for 2-3 minutes before officially starting the workout!

Workout

“ALL IN” (8 Rounds for distance)

4 SETS

:30 Max Meter Row

:30 Rest

-Rest 2:00-

4 SETS

:30 Max Meter Row

:30 Rest

*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
*These should be an ALL OUT effort every round! Don’t hold back!

Metcon (AMRAP – Reps)

@ 15:00 MARK

EMOM X 12 Minutes

MIN 1. MAX Push-Ups

MIN 2. MAX Goblet Squats (53/35)(35/26)

MIN 3. MAX Ring Rows

MIN 4.(:25/:25) MAX Single Leg RDL w/ KB (53/35)(35/26)

Saturday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND…

25ft Butt Kickers

25ft High Knees

25ft High Skips

25ft Partner Banded Running (25ft Each Partner)

AMRAP x 6 MINUTES…

5 MB Front Squats

5 MB Push Press to Target

5 MB Thrusters

100m Run

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

400m Run

60 Wall Balls (20/14)|(14/10)

60 Box Jumps (24/20)

*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.

**For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs.

-37:00 Time Cap-

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

8 Cal Bike

8 Scap Push-ups

8 Arm Haulers

8 Scorpions

:30 Hollow Hold

10 Leg Swings

Workout

Metcon (4 Rounds for reps)

TABATA

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Push-Ups

TABATA 2 – Tuck-Ups

TABATA 3 – Devil’s Press (40/25)(30/15)

TABATA 4 – Cal. Bike

TABATA 5- DBL OH DB Hold

-Rest 1:00 b/t Each Full Tabata-

Finisher

Metcon (No Measure)

3 SETS

20 DB Floor Press

20 Banded Hamstring Curls

20 Heel Taps Over DBs

-Rest as Needed b/t Sets-