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Shifted Fitness & Performance – CrossFit

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

400m Run

20 Sit-ups

30 Push Press (95/65)

40 Air Squats

50 Double Unders

Shifted Fitness & Performance – SFX

Metcon (Calories)

AGAINST A 15:00 CLOCK

5 Rounds

10 Double DB Deadlift

10 Push-ups

15 Sit-ups

Then…

Max Cal Bike or Row*

*In remainder of 15:00 after the 5 Rounds, complete max calorie bike or row

Metcon (No Measure)

Five Sets

15 DB Bench Presses on Medball

5 Strict Pull-ups or 10 Ring Row

Shifted Fitness & Performance – CrossFit

Fitness & Performance

Metcon (5 Rounds for calories)

ROWING INTERVALS

5 ROUNDS

1 Minute Row

1:30 Minute Recover

Metcon (Time)

FOR TIME

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

Burpee Box Jumps Over

10 Plate Ground to Overhead (45/25)

*10 Plate G2O after each round – 100 total

Shifted Fitness & Performance – CrossFit

Fitness & Performance

Metcon (No Measure)

EMOM x 12 Minutes:

1) 5-8 Reps of Strict Pull

2) 5-8 Reps of Strict Push

3) 4/4 Kettlebell Single Leg Romanian Deadlift
Examples of Strict Pull:

-Banded Strict Pull-ups

-Jumping Pull-up with 4 second decent

-Strict Pull-up

-Strict temp pull-up @ 20X2

-Strict Chest to Bars

-Weighted Strict Chest to Bars

Examples of Strict Press:

-Seated dumbbell press

-push-ups

-box handstand push-ups

-strict handstand push-ups

-defecit strict handstand push-up

Performance

Metcon (Time)

4 ROUNDS FOR TIME

10 Chest to Bar Pull-ups

15 Hand Release Push-up

20 Dual KB or DB Lunges (53/35)

*Lunges done in place, 20 reps total (10/10)

(13:00 Hard Cap)

Fitness

Metcon (Time)

4 ROUNDS FOR TIME

15/10 Calorie Bike

15 Hand Release Push-up

20 Dumbell Lunges

*Lunges done in place, 20 reps total (10/10)

(13:00 Hard Cap)

CrossFit

Shifted Fitness & Performance – CrossFit

Metcon (Time)

In Teams of Two – For Time:

100 Deadlifts (135/95)

50 Toes to Bar

75 Deadlifts (185/135)

50 Toes to Bar

50 Deadlifts (225/155)

50 Toes to Bar

(30:00 cap)

**For the TTB, 1 partner holds a plank while the other completes reps

**For the Deadlift, 1 partner holds a plate overhead (45/35) while the other completes reps

CrossFit

Shifted Fitness & Performance – CrossFit

Performance

Thruster (10 Minutes to Establish 1-RM)

Fitness

Goblet Squat (10 Reps)

Bench Dips (10 Reps)

Hollow Rocks (30 Seconds)

Performance

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*10 Minute Cap

Fitness

Metcon (Time)

Dumbbell Fran

21-15-9

Dumbbell Thrusters

Pull-ups

*10 Minute Cap

CrossFit

Shifted Fitness & Performance – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

12 Calorie Bike

15 Ab Mat Sit-ups

rest 1:00

Fitness & Performance

B: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

12 Calorie Row

15 Up Downs

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

12 Russian Kettlebell Swings (70/53)

50′ Single Arm Farmer Carry (70/53)

rest 1:00

Crossfit

Shifted Fitness & Performance – CrossFit

Performance

Metcon (Time)

For Time:

1 Round…

100 Double Unders

16 Deadlifts (155/105)

16 Hang Power Cleans

16 Push Jerks

2 Rounds…

50 Double Unders

8 Deadlifts (155/105)

8 Hang Power Cleans

8 Push Jerks

4 Rounds…

25 Double Unders

4 Deadlifts (155/105)

4 Hang Power Cleans

4 Push Jerks

*25 Minute Time Cap

Fitness

Metcon (Time)

1 Round

25 Calorie Bike

20 DB Deadlifts

20 DB Hang Cleans

20 DB Push Press

2 Rounds

15 Calorie Bike

10 DB Deadlifts

10 DB Hang Cleans

10 DB Push Press

4 Rounds

7 Calorie Bike

5 DB Deadlifts

5 DB Hang Cleans

5 DB Push Press

*25 Minute Time Cap

CrossFit

Shifted Fitness & Performance – CrossFit

Performance

Shoulder Press (7 Minutes to find 1-RM)

Rest 2 Minutes

Fitness

Strict Dumbbell Press (7 Minutes to find 1-RM)

Fitness & Performance

Push-ups (5 Minutes for Max Reps)

Fitness & Performance

A: Metcon (Calories)

For Time:

3:00 Max Calorie Row
Directly into…

B: Metcon (Time)

5 Rounds For Time:

7 Dumbbell Burpees (50/35)

10 Box Jump (24/20″)
Directly into…