Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

800 Meter Run

Three Rounds:

15 Air Squats

15 Glute Bridges

10 KB Deadlifts with 20 sec. Hold in Farmers Carry

10 Scap Pull-ups

Metcon

Metcon (Time)

1000m Row

60 Single KB Goblet Squat (70/53)|(53/35)

600m Farmers Carry (70/53)|(53/35)

60 Strict Chin-ups

600m Farmers Carry

60 Single KB Goblet Squat

1000m Row

35:00 Hard Cap. Get as far as possible.
*Partner 1 works while Partner 2 rests.

*Partners walk together during the farmer carries and may switch as needed.

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

200 Meter Run

then…

Three Rounds:

10 Up Downs

5 Yoga Push-ups

10 Pike Push-ups

10 KB Deadlifts

10 KB Swings

Metcon

Metcon (AMRAP – Reps)

2:00 Max DB Push Press (50/35)(35/25)

Rest 1:00

2:00 Max DB Push Press

Rest 1:00

Metcon (Time)

On a 5:00 Clock:

Run 200m

20 Burpees

Run 200m

Rest Remainder

Rest 1:00

Metcon (AMRAP – Reps)

2:00 Max DB Burpees (50/35) (35/25)

Rest 1:00

2:00 Max KB Swings (53/35)

Rest 1:00

Metcon (Time)

On a 5:00 Clock:

Run 200m

30 KB Swings (53/35)

Run 200m

Rest Remainder

Rest 1:00

Finisher

Stretching

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

30 Single Unders

10 PVC Pass Throughs

10 Plate Ground to Overhead 10 Plate Strict Press

10 OH Plate Lunges

then…

Barbells Out

– 5 Dip, Drive, Jump without the BB (focus proper split position)

– 5 Dip, Drive, Jump Punching the Arms OH

-7 Push Presses (focus on aggressive hip drive)

-7 Push Jerks (focus on proper landing position)

-5 Dip and Hold with BB (focus on straight dip down and an upright torso) -7 Split Jerks (focus on a strong hip drive and a solid landing position)

Strength

Split Jerk (20 Minutes to Build to a Heavy 2 Reps)

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

2,4,6,8…

Jerk (135/95)|(95/65)

5,10,15,20…

Double Unders
Score Total Reps

Metcon

Shifted Fitness & Performance – Burn

Warm-up (No Measure)

Three Sets

30s at each movement

Air Squat

Russian Twists

MB Front Squat

Sit Ups

Wall Balls

MB Sit Ups

Rest

Metcon

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – Max Wall Balls

MIN 2 – Max Med Ball Sit-ups

MIN 3 – Rest

Metcon

Metcon (Calories)

2:00 Max Calorie Row

1:00 Rest

Metcon (Time)

2:00 Wall Sit

*Score total time in wall sit

Metcon (AMRAP – Reps)

2:00 Low to High Plank

*Score reps

Metcon (Calories)

2:00 Max Calorie Row

1:00 Rest

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

EMOMx9

Min 1 – :20 Hard Row + :20 EZ Row

Min 2 – 10 BB Deadlifts + 10 Elbow Punches

Min 3 – 10 Alt Cossack Squats + 10 Glute Bridges

then…

Barbells out

5 High Hang Shrugs

5 High Hang High Pull

5 High Hang Muscle Clean 5 High Hang Power Clean 5 Above Knee Power clean

Strength

Hang Clean (In 10 Min. Build to a Heavy Set of 3 Connectd Reps)

Metcon

Metcon (7 Rounds for reps)

7 SETS ON A 3:00 CLOCK…

25/20 Cal Row

Max Hang Power Cleans

-Rest 1:00 b/t Sets-

R1 & R2 – 185/125 | 155/105

R3 & R4 – 155/105 | 135/95

R5 & R6 – 135/95 | 95/65

R7 – 95/65 | 65/45
Use the same weight for two rounds – the weights listed across are Rx+ and Rx

For larger classes – two heats and heat two will go at the 2 minute mark.

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES (LIGHT DB)

5 Half Kneeling DB Press (Right arm) 5 SA FR Split Squat (Right arm)

5 Half Kneeling DB Press (Left arm) 5 SA FR Split Squat (Left arm)

:20 Hollow Hold

25ft High Bear Crawl (arms and legs straight)

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

600m Run

16 Single Arm DB Burpee (50/35)

16 Single Arm DB OH Lunge

16 Single Arm DB Snatch

*28 Minute Cap
*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.

Finisher

Metcon (AMRAP – Reps)

3 SETS TO FAILURE

Max Hammer Curls

Max Strict Press

Max Hollow Rocks

Max Plank
Score total reps – every 5 seconds in plank counts as a rep

Shifted Fitness & Performance – Suns Out Guns Out

Metcon (No Measure)

15 Curls (Palms Up)(Alternating)

15 Hammer Curls (Alternating)

200′ Plate Carry at 90 degrees

Max Push Ups

Max Elevated Push Ups

Rest as needed
All of that is one big set. Try to rest as little as possible between movements.

Rest as needed between sets.

For the Push ups – if you are unable to do at least 10 each round you may go to the knees.

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

THREE ROUNDS

1:00 Row

5 Up/Downs

5/5 Single Arm DB Hang Power Clean

Metcon

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 15 DB Hang Power Cleans (50/35)(35/20)

MIN 3 – 15 Up/Downs

Metcon

Metcon (AMRAP – Reps)

@ 22:00 Mark

Three Sets:

1:00 Bike

1:00 Lunges

1:00 Flutter Kicks

1:00 Rest

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100 Meter Run

10 V-Ups

8 Air Squats

6 Push Press w/ empty barbell

4 Squats w/ empty barbell

Strength

Back Squat (20 Minutes to Build to 2-RM)

Metcon

GIVE (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3,6,9,12…

Toe to Bar

Thruster (95/65)|(65/45)

Box Jump (24/20)
Here is how to score….

If you finished on the round of 15s with 5 reps into your round of 18s, your score will be 15+5

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

200 Meter Run

then..

Four Sets:

:20 Jumping Jacks

:10 Up Downs

then…

Four Sets:

:20 Single or Double Unders

:10 Kettlebell Deadlift High Pulls

Metcon

Metcon (Time)

600m Run

*4 Minute Cap

Metcon (Time)

@ 4 Minute Mark

8 ROUNDS

12 Alt DB Snatches (50/35)

24 Double-Unders

*9 Minute Cap

Metcon (AMRAP – Rounds and Reps)

@ 13:00 Mark

8 MINUTE AMRAP:

10 Up-downs

10 Sit-ups

10 Push-ups

*1 Minute Rest after AMRAP

Metcon (Time)

@ 22:00 Mark

600m Run

*4 Minute Cap