Categorized as: Workout of the Day

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpee Box Jump-Overs (24″/20″)

14 Thrusters (95/65 lbs)

21 Double-Unders

Rest until the running clock reaches 20:00, and then…

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Hang Squat Cleans (95/65 lbs)

9 Pull-Ups

CrossFIt


Shifted Fitness & Performance – CrossFit

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – Goat Movement #1

Min 2 – Goat Movement #2

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (5 Rounds for time)

EVERY 4:00 x 5 SETS

15 Kettlebell Swing (53/35)|(35/26)

15 Burpee

15 T2B

Finisher

Metcon (Weight)

3 SETS

10 DB Chest Press

10 DB Chest Fly’s

10 DB Pull-Overs

10 DB Close Grip Chest Press

*Use 1 set of weights for all movements and do all 40 reps unbroken.

CrossFit


Shifted Fitness & Performance – CrossFit

Performance

Metcon (Time)

5 ROUNDS FOR TIME

21/18 Calorie Bike

15 Power Cleans (95/65)|(75/55)

9 HSPU

Fitness

Metcon (Time)

5 ROUNDS FOR TIME

21/18 Calorie Bike

15 DB Cleans

15 DB Push Press

CrossFit


Shifted Fitness & Performance – CrossFit

Front Squat (5-3-1-1-1)

*5 moderate

*3 moderate-heavy

*1s build to heavy

Fitness Option: If you don’t want to build heavy, do five sets of 10 reps.

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

Minute 1 – 18/14 Calorie Row

Minute 2 – 15 DB Front Squats (50/35)|(35/20)

Minute 3 – 10 Up-Down + Box Jump Over

Minute 4 – Rest

CrossFit

Shifted Fitness & Performance – CrossFit

Performance

Split Jerk (5-3-1-1-1)

*5 moderate

*3 moderate-heavy

*1s build to heavy

Fitness

Push-ups (10 Reps)

Dumbbell Shoulder Press (10 Reps)

Ring Rows (10 Reps)

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

200m Run

8 Shoulder to OH (155/105)|(115/75)
Sub Heavy DB Push Press if needed.

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (Time)

In Teams of Two Complete Three Rounds For Time:

800 Meter Run (together)

60 Power Cleans (135/95) (95/65)

40 Front Squats (135/95) (95/65)

20 Bar Facing Burpees

*Reps may be partitioned however you choose.

**30 Minute Time Cap

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)