Categorized as: Workout of the Day

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

“Rock Paper Scissor” w/ Burpee Penalty!

– Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform 10 burpees.

*After the RPS game…

AMRAP x 7 MINUTES

5 PVC Passes

10 Walking Lunges w/ a Twist

25’ Bear Crawl

25’ Crab Walk

5 Broad Jumps w/ 5 Air Squats when you land!

*After AMRAP

Barbells Out….

2 Rounds:

7 Behind the Neck Presses (Wide Grip)

7 Snatch High Pulls

7 Muscle Snatches (no bend in the knees in the catch)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*

8 Push-ups

8 Front Rack Reverse Lunges (75/55)|(65/45)

*Every 2:00 including 3,2,1 go…perform 8 Hang Muscle Snatch (75/55)|(65/45)

*Same weight for Lunges and Snatches

*It is not a power snatch, it is a muscle snatch – no legs!

Finisher

Metcon (No Measure)

Complete one of the fitness boxes on your Bingo Card!

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

Down and Back High Knees

Down and Back Butt Kickers

Down and Back Lunge with Rotation

:30 Bike

Workout

Metcon (Time)

5 ROUNDS FOR TIME:

50 Double Unders

25 Air Squats

12 Pull-Ups

-13:00 HARD CAP-

Metcon (AMRAP – Reps)

-@ 16:00 MARK-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Plank on Elbows

REST -1:00-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Walking Lunges

REST -1:00-

ON A 3:00 RUNNING CLOCK…

Accumulate Max High Plank (On Hands)

REST -1:00-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Walking Lunges

*Every :10 = 1 Rep

Thursday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

500m Row into…

3 ROUNDS FOR QUALITY (really feeling the positions)

10 Barbell Deadlifts (pause at mid-patella)

7 Hang Cleans

5 Front Squats (hold bottom :02 and come out of hole slow)

3 Strict Presses

Extended Warm-up

Squat Clean Thruster (1×1)

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
*15:00 Minute Time Cap

This is a retest, so be sure to check your previous time!

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Stretching

*Focus on quads and hips

Wednesday

Shifted Fitness & Performance – Burn

Warm-up (No Measure)

8 MIN PARTNER AMRAP

PARTNER 1 Complete…

1 ROUND OF…

20 MB Russian Twists

10 Box Step Ups

10 MB Front Squats

10 MB G2OH

PARTNER 2 : HOLD Plank While Partner 1 Works …Then SWITCH

Warm-up

Workout

Metcon (Time)

3 ROUNDS FOR TIME:

800m Run

50/40 Cal Row

25 Box Jumps (30/24)(24/20)

-30:00 Time Cap-

Finisher

Warm-up (No Measure)

*5 minute stretch as a class

Focus on lower body! Heavy weights tomorrow.

Tuesday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/10 Arm Circles Forward/Backward

10 Lunges With Twist

5 Inch Worms

:20 Second Hollow Rock

Then…

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Alt. Lateral Box Step Ups

5/5 SA DB Press

2 Wall Walks

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)

MIN 2 – 100m Jog

Then…

SKILL

ON A 6:00 RUNNING CLOCK…

Kipping HSPU Breakdown

Workout

Metcon (Time)

FOR TIME

21-15-9-6

Handstand Push-up

8-8-8-8

DB Box Step-Over (50/35)|(35/25)/(24/20)

*Run 200m After Each Set.

-14:00 HARD CAP-

Tuesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS…

:30 Bike (Legs Only)

50ft. High Knees

:30 Bike (Arms Only)

50ft.Butt Kickers

:30 Bike (Arms + Legs)

100m Jog

Workout

Metcon (Time)

FOR TIME:

400m Run

immediately into…

5 ROUNDS

10 Cal Bike

15 Plate G2OH (45/35)(35/25)

immediately into…

400m Run

-14:00 Time Cap-

Metcon

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 12 Russian Kettlebell Swings (70/53) (53/35)

MIN 2 – Max Wall Sit

MIN 3 – 12 DB Push Press (50/35)(40/25)

MIN 4 – Max DBL DB Front Rack Hold (50/35)(40/25)

*EVERY 10 SECONDS = 1 REP

*Score is Reps TOTAL

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Tempo Air Squats (3031)

:30 Squat Hold

:30 Pigeon Stretch (Left Leg)

:30 Pigeon Stretch (Right Leg)

Into…

2 SETS OF:

7 Back Squats (30X1) W/ BB

Strength

Back Squat (5×1 (20X1))

Back Squat @80-90% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 6 of Squat Cycle. Very heavy but doable for this week’s effort. Next week will be our test week of single reps building to new 1RM.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

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

21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Slow Pedal on Bike

Monday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

Stop Sign Jog

5 Scap Push-Ups

5 Knee Push-Ups

5 DB Deadlifts → 5 DB Hang Power Cleans

5 Bootstappers → 5 Air Squats

→ = Progress on Second & Third Rounds

Workout

Metcon (Time)

2 ROUNDS FOR TIME

400m Run

20 Burpees

20 Wallballs (20/14)

20 Ring Row

*16:00 Time Cap

Metcon (AMRAP – Reps)

@ 20:00 MARK

4 ROUNDS FOR MAX REPS

1:00 Max Push-Ups

-Rest :30-

1:00 Max DB Hang Power Cleans (40#/25#)

-Rest :30-

1:00 Max Air Squats

-Rest :30-

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Step-Ups

5 Med Ball Front Squats (Round 1 w/ Pause, Round 2 no pause)

5 Med Ball Push Press to Target (Round 1 w/ Pause in Dip, Round 2 no pause)

5 Med Ball Thrusters → 5 Wall Balls

Workout

(AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES*

5 Box Jumps

7 DB Front Squats

9 Wall Balls

-Rest 2:00 b/t Sets-

*Start from the beginning for each new AMRAP
Score is combined rounds and reps from all 4 AMRAPS.

Saturday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP:

150m Row

10 Dumbbell Deadlifts

10 Dumbbell Hang Cleans

10 PVC Pass Throughs

5 Kipping Swings

5 Pull-ups or Ring Rows

Workout

Metcon (Time)

In teams of three, complete three rounds each of:

350 Meter Row

(rest station)

20 Dumbbell Hang Cleans (50/35 lbs)

(rest station)

10 Bar Muscle-Ups (or 15 Strict Pull-Ups)

(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.
30 Minute Cap