Categorized as: Workout of the Day

CrossFIt


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

4 Minute AMRAP:

P1 – 5 deadlifts/5 good mornings with barbell

P2 – Inchworms

*after each round, partner’s perform synchro up downs

4 Minute AMRAP:

P1 – 5 KB deadlifts/5 Russian Swings

P2 – Inchworms

*after each round partner’s perform 100m run w/light KB, switching at 50m

Metcon

Metcon (Time)

PARTNER WORKOUT

TEAMS OF 2…

2 ROUNDS FOR TIME

80 Russian Kettlebell Swing (70,53)|(53,35)

40 Deadlifts (245,175)|(205,145)

80 Burpee Over Bar

400m Run With Kettlebell*

*28 Minute Cap

*Partner 1 works while Partner 2 rests. Both partners run the 400m at the same time, can switch off holding the kettlebell as needed.

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

5 Minute AMRAP:

5 Cal Bike

5 Up Downs

5 DB Sumo Deadlifts

5 DB Push Press

Metcon

Metcon (Time)

FOR TIME:

50 Double DB Snatches (35/20)

35/20 Cal Bike

20 Burpee Box Step-Overs (24/20)

*8 Minute Cap

Metcon

Begin at 12:00 Mark

Metcon (AMRAP – Reps)

STATION 1

3:00 Clock

20 Cals on Rower into…

Max Burpees

-1:00 Rest

Metcon (AMRAP – Reps)

STATION 2

3:00 Clock

20 Cals on Rower into…Max Double Unders

-1:00 Rest

Metcon (AMRAP – Reps)

STATION 3

3:00 Clock

20 Cals on Rower into…

Max Push-ups

-1:00 Rest

Metcon (AMRAP – Reps)

STATION 3

3:00 Clock

20 Cals on Rower into…

Max Distance Run

*Every 50 Meters is a rep

Metcon

Begin at 30:00 Mark

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

Dumbbell Floor Press (50/35)(40/25)

Strict Pull-ups

*12 Minute Cap
Sub Ring Rows if the volume is too high for strict pullups

CrossFIt


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

400 Meter Run

then…

“Hot Potato Game”

Granny Toss

Football Hike

Med Ball Chest Pass

Rotational Pass

Push Press Pass

Wall Ball Squat Pass

Push Up Plank Passes

MB Sit Up Pass

Metcon

Metcon (AMRAP – Reps)

8 Sets, :20 Work / :10 Off

Tabata 1 – Bike

Tabata 2 – Lunge

Tabata 3 – Toe-to Bar

Tabata 4 – Push-up

Tabata 5 – Pull-up

-Rest 1:00 b/t Tabatas-

Finisher

Metcon (No Measure)

ALTERNATING TABATA

T1 – Banded Tricep Pull-Down T2 – Double DB Curl (light)

*8 Sets Each, Alternating Movements.

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Air Squats

100 Meter Run

5 Inchworms

:30 Plank

Metcon

Metcon (Time)

4-8-12-16-20-16-12-8-4

Russian Kettlebell Swings (72/53)(53/35)

Goblet Squats (72/53)(53/35)

100m Run Between Each

Round

16:00 Time Cap

Metcon

Begin at the 20:00 Mark

Metcon (Time)

STATION 1:

For Time:

400 Meter Run

*2 Minute Cap

Metcon (AMRAP – Reps)

STATION 2

1:00 Plank

1:00 Burpees

*Score total Burpees

Metcon (Time)

STATION 3:

For Time

400m Run

*2 Minute Cap

Metcon (AMRAP – Reps)

STATION 4

1:00 Plank

1:00 Wall Balls

*Score total wall balls

Finisher

Metcon (No Measure)

ALTERNATING TABATA

8 Sets

:20 ON / :10 OFF

Hollow Hold

Plank Alt. KB Taps

CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Partner PVC EMOM Warm Up (6 min)

A: 10 PVC Deadlifts + 10 PVC Pass Through Lunges + 10 OHS

B: Round 1) Up Downs

Round 2) Jumping Jacks

Round 3) 100 Meter Run

then…

1 Minute Each Side) Banded Shoulder Distraction

1 Minute Each Side) 30s Groiner into 30s Pigeon Stretch

then…

Barbells Out

5 Snatch Deadlifts

5 Hang High Pulls

5 Hang Muscle Snatches 5 Hang Power Snatches 5 Overhead Squats

5 Hang Squat Snatches

Strength

1 Power Snatch + 2 OHS + 1 Squat Snatch (Every 2:00 for 8:00)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
20:00 Cap

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 Rounds (7:00 Cap)

Round 1)

200m Run

5 Cal Bike

30 Walking Lunges

Round 2)

100m Run

5 Cal Bike

20 Walking Lunges

Round 3)

100 Meter Run

5 Cal Bike

10 Walking Lunges

Metcon

Metcon (3 Rounds for time)

EVERY 11:00 X 3 SETS

500 Meter Row

25/20 Cal Bike

40 Sit-ups

25/20 Cal Bike

500 Meter Row

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

8/6 Cal. Bike

8 DB Deadlifts

8 Up-Downs

4 Yoga Push-ups

Metcon

Metcon (AMRAP – Reps)

EMOM X 15 MINUTES

MIN 1 – 12/10 Cal. Bike

MIN 2 – 12 DB Hang Power Cleans (50/35)(40/25)

MIN 3 – 12 Burpees

Metcon

Begin at the 20:00 Mark

Metcon (AMRAP – Rounds and Reps)

STATION 1

3 Minute AMRAP

100m Run

10 DB Strict Press (35/20)(25/15)

-1:00 Rest

Metcon (AMRAP – Rounds and Reps)

STATION 2

3 Minute AMRAP

100m Run

10 Jump Squats

-1:00 Rest

Metcon (AMRAP – Rounds and Reps)

STATION 3

3 Minute AMRAP

100m Run

10 Lunges (35/20)(25/15)

-1:00 Rest

Metcon (AMRAP – Rounds and Reps)

STATION 4

3 Minute AMRAP

100m Run

10 V-ups

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

15 Jumping Jacks

10 BB Glute Bridges

10 Groiner + Twist

5 Broad Jumps

then…

5 Deadlift from Mid Shin

5 High Pull from Mid Shin

5 Muscle Clean from Mid Shin

5 Power Clean from Mid Shin

then…

Build to heaviest workout weight for 2 Sets of 3 Singles

Metcon

Metcon (2 Rounds for time)

2 SETS

20 Power Cleans (135/95)|(95/65)

15 Burpees

15 Power Cleans (155/105)|(135/95)

15 Burpees

10 Power Clean (185/125)|(155/105)

15 Burpees

-Rest 5:00 b/t Sets-

*Each Round capped at 10 Minutes

Finisher

Metcon (No Measure)

BEACH BODY ABS FINISHER 3 SETS

10 Barbell Rollouts

20 Hollow Rocks

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

20 Singles – 20 Fast Singles

10 KB Deadlift – 10 KB Swings

10 Step ups – 10 Box jumps

10 Hollow Rocks – 10 Up-Downs

*at the 4 min mark switch to second movement

Metcon

Metcon (Time)

FOR TIME

180 Double Unders

60 KB Swing (53/35)|(35/26)

40 Box Jump Over (24/20)

20 Muscle Up

40 Box Jump Over

60 KB Swing (53/35)|(35/26)

180 Double Unders

*25:00 Time Cap

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

400 Meter Run

then…

AMRAP x 5 MINUTES

5 Air Squats

5/5 Box Step-ups

5 Push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 6 MINUTES

1, 2, 3, …

DB Thrusters (40/25)

Pull-ups

Box Jump Over (24/20″)

-Rest 2:00- Repeat AMRAP!

Pick up where you left off and score one total for rounds and reps for both metcons combined

Metcon (AMRAP – Reps)

ON A 12 MINUTE CLOCK…

Run 1 Mile

*Max Kettlebell Swings (53/35) with remainder of time…

Finisher

Metcon (No Measure)

3 SETS

20 Glute Bridges

20/20 Side Plank Hip Raises