Shifted Fitness & Performance – CrossFit

Performance

Metcon (AMRAP – Reps)

Team Fight Gone Bad

Three Rounds:

2 Minute Stations for Max Reps:

Wall Balls (20/14)

SDHP (75/55)

Box Jumps (20″)

Shoulder to Overhead (75/55)

Calorie Row

1:00 Rest Between Rounds

Partners can alternate as needed, no transition between movements, only rest is between full rounds.

Fitness

Metcon (AMRAP – Reps)

Team Fight Gone Bad

Three Rounds:

2 Minute Stations for Max Reps:

Wall Balls (20/14)

Kettlebell SDHP (53/36)

Step-ups (20″)

Dumbbell Shoulder to Overhead (30/15)

Calorie Row

1:00 Rest Between Rounds

Partners can alternate as needed, no transition between movements, only rest is between full rounds.

Shifted Fitness & Performance – CrossFit

Fitness & Performance

Fitness & Performance

Strict Dumbbell Press (Four Sets – 10 Reps (Same Weight All Sets))

Rest 90 Seconds

Fitness

Fitness & Performance

Metcon (Time)

For Time:

Buy In: 400 Meter Run

21-15-9

Dumbbell Thrusters (50/35)

Pull-ups

Buy Out: 400 Meter Run

Shifted Fitness & Performance – CrossFit

Fitness & Performance

Three Sets:

Dumbbell Walking Lunges (20 Reps)

Rest 1 Minute

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Kettlebell Swings (53/36)

Rest 60 seconds, and then…

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers without the push-up (45/20)

10 Box Jumps (24″/20″)

Rest 60 seconds, and then…

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

10/5 Push-ups

10 Air Squats

Shifted Fitness & Performance – CrossFit

Performance

Clean (Build to Today’s Heavy in 15 Minutes)

Fitness

Double Kettlebell Romanian Deadlift (15 Reps)

Goblet Squat (15 Reps)

Isometric Chin Over Bar Hold (20-30 Seconds)

Performance

Metcon (4 Rounds for reps)

Four Rounds:

:30 Max Calories on Bike

:30 Rest

:30 Max Hang Squat Cleans (115/75)

30 Rest

:30 Max Toes to Bar

Rest 90 Seconds

Fitness

Metcon (4 Rounds for reps)

Four Rounds:

:30 Max Calories on Bike

:30 Rest

:30 Max Dumbbell Hang Squat Cleans

30 Rest

:30 Max V-ups

:30 Rest

Shifted Fitness & Performance – CrossFit

Fitness & Performance

1000m Row (Time)

Max Effort 1000m Row

Performance

Metcon (AMRAP – Reps)

7 Minute AMRAP:

Max Push Press (95/65)

*Every time you break, 15 Air Squats

Fitness

Metcon (AMRAP – Reps)

7 Minute AMRAP:

Max Dumbbell Push Press (40/25)

*Every time you break, 15 Air Squats

Finisher

Core Complex 2

Five Rounds:

:30 L-sit Hold

:30 Rest

:30 Fluter Kicks

:30 Rest

Shifted Fitness & Performance – SFX

Metcon (Time)

For Time:

Three Rounds:

100 Single Unders

20 Hanging Knee Raises

Right into….

Two Rounds:

50 Lunges

20 Burpees

Right into…

60 Dumbbell Cleans

Core Complex 2

Five Rounds:

:30 L-sit Hold

:30 Rest

:30 Fluter Kicks

:30 Rest

Shifted Fitness & Performance – CrossFit

Performance

Deadlift (EMOM x 10 Minutes 3 Touch & Go Reps)

Use the same weight for all ten sets. Decide on a challenging weight to use across.

Fitness

Weighted Step-ups (Every 90 Seconds for 10:30 Minutes: 14 Reps)

Performance

Metcon (Time)

For Time:

Run 800 Meters

Then…

12-10-8-6-4-2

Deadlift (225/155)

Burpee Over the Bar

Fitness

Metcon (Time)

Run 800 Meters

Then…

12-10-8-6-4-2

Double Kettlebell Deadlift (53/36)

Burpee Over a Kettlebell

Shifted Fitness & Performance – CrossFit

Fitness & Performance

Metcon (AMRAP – Reps)

In Teams of 2, complete the following against a 24 Minute Clock:

150 Calorie Bike

75 Box Jumps

150 Calorie Row

In the remainder of time:

Max Burpees

Shifted Fitness & Performance – CrossFit

Performance & Fitness- Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

Three Sets:

Single Arm Kettlebell Row (8 Reps Each Arm)

Dumbbell Floor Press (12 Reps)

Shifted Fitness & Performance – CrossFit

Fitness & Performance

Metcon (Time)

For Time:

150 Double Unders

50 Stationary Alternating Lunges

25 Burpees

50 KB/DB Deadlifts (53/35 in each hand)

25 Burpees

50 Stationary Alternating Lunges

150 Double Unders

Finisher

Three Sets:

Prone Plank (60 Seconds)

Hollow Hold (60 Seconds)