Categorized as: Workout of the Day

CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Light Kettlebell or Dumbbell

AMRAP x 8

3/3 Windmills

5/5 Upright Row

5/5 Single Arm Shoulder Press

5/5 Staggered Stance Goblet Good Morning

then…

10 Scap Pull Ups

10 Kip Swings

10 Kipping Knees to Chest

5 Toes to Bar

Metcon

Metcon (Time)

FOR TIME

50-40-30-20-10

Double Unders

Toes to Bar

*Run 400m After Each Set

*25 Minute Time Cap
TTB – Some suggested volume scaling options are as follows;

40-30-20-10-5 = 105 TTB

35-25-15-10-5 = 90 TTB

25-20-15-10-5 = 75 TTB

*Keep the DU reps with the prescribed amount.

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 Rounds

8/6 Cal. Bike

10 Groiners

10 Jumping Squats

4 Up-Down Box Step-Overs

Metcon

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

Min 1 – 12/10 Cal. Bike

Min 2 – 8 Burpee Box Jump Overs

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

500m Row

25 Sit-Ups

12 Pull-ups

*16:00 Cap

Finisher

Metcon (No Measure)

2-3 SETS

15 Weighted Sit-Ups

30 Russian Twists

CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Body Flow…

1:00 Cat-Cows

1:00 Elbow to Instep w/ Rotation (each side)

1:00 Tempo Air Squats (5211)

1:00 Wall-Sit

then…

With an empty barbell, perform…

10 Back Squats

8 Cossack Squats

6 Kang Squats

4 Tempo Back Squats (30X1)

Strength

Back Squat (5×5 with Tempo 30X1)

*Use 75-80% of 5RM for all sets.

Metcon

Metcon (7 Rounds for time)

E2MOM x 14 MINUTES

7 Back Squat (155/105)|(135/95)

7 Burpee Over Bar

7 Push Jerk

Finisher

Metcon (No Measure)

STRETCHING

1:00 Pigeon pose each side.

2:00 Saddle

1:00 Forward Fold

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

100 Meter Run

5/5 DB Push Press

10/10 DB Deadlift

15 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

3 SETS

5 MINUTE AMRAP:

100m Run

12 Alt. DB Snatches (50/35)

12 DB Goblet Squats (50/35)

-Rest 1:00 b/t Sets and pick up where you left off-

Metcon (AMRAP – Rounds and Reps)

@ 20:00 Mark

AMRAP x 10 MINUTES

15 Push Presses (35/20)

30 Double Unders

Finisher

Metcon (Time)

800 Meter Run

CrossFIt

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Reverse Lunges

10 Med Ball Push Presses

10 Jump Squats (Focus on power)

5 Broad Jumps

then…

With a barbell…

2 Rounds

5/5 Full Grip Elbow Punches 10 Tall Muscle Cleans

10 Empty BB Front Squats

10 Good Mornings

then…

7 Deadlifts

5 Dip, Drive, High Pull

5 High Hang Muscle Clean

5 Hang Power Clean

5 Power Clean

5 Front Squat

5 High Hang Squat Clean

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Power Clean +

High Hang Squat Clean +

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean (135/95)|(95/65) Wall Ball (20/14)

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

1) :45 Row

2) Walk Outs with Push-up

3) :20 Plank Shoulder Taps/:20 Scorpians

Metcon

THREE ROUNDS:

2:00 AT EACH STATION

NO REST BETWEEN STATIONS, BUT 1:00 REST BETWEEN ROUNDS

Metcon (Calories)

STATION 1

Max Cal Row

Metcon (AMRAP – Reps)

STATION 2

Max Burpees

Metcon (AMRAP – Reps)

STATION 3

Max Plank
score seconds as reps

Metcon (AMRAP – Reps)

STATION 4

Max DB Man Makers (35/20)
Man Maker = Push-up + Row Each Arm + Clean + Press/Jerk

Fiber Is Your Friend

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Fiber can be an overlooked dietary supplementation in a lot of people diets. Did you know that getting enough fiber is an important step in disease prevention and in your overall health? As a general guide, women should aim for at least 30-35 grams of fiber per day; men should aim for 40-45 grams of fiber per day.

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8 Plate G2OH

6 Lunges

50FT Plate Waiter Carry (R/L)

Metcon

Metcon (AMRAP – Rounds and Reps)

RECOVERY WORKOUT

AMRAP x 30 MINUTES

15/10 Calorie Bike

:30 OH Plate Hold (45/25)

20/15 Calorie Row

20 Step-ups (24/20)

:30 Right Side Plank

:30 Left Side Plank

1:00 Plank on Elbows

Finisher

Metcon (No Measure)

3 SETS

30 Plate Good Morning

15 Single Leg Glute Bridge-ups R.

15 Single Leg Glute Bridge-ups L.

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

THREE ROUNDS

5/5 Single Arm DB Push Press (progress to double in the 2nd round)

5 Moose Antlers + 20 Alt. Plank Shoulder Taps

10 KB Sumo Deadlifts

Metcon

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

Min 1 – 10 DB Push Press (40/25)

Min 2 – 15 Up-Downs

Min 3 – 20 KB Sumo Deadlift High Pull (53/35)

Metcon

Metcon (No Measure)

EMOM x 16 MINUTES

(MODERATE INTENSITY)

Min 1 – :50 Bike

Min 2 – :50 Plank

Min 3 – :50 Row

Min 4 – :50 Top of Glute Bridge Hold
No scoring for this section

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Run

3 Ring Rows or Jumping Pull-ups

3 Push-ups

6 Air Squats

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here