Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

100m Run

8 Plate Ground to Overhead (:02 pause OH)

:20 Plank Hold

8 Glute Bridge-Ups (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups or Jumping Pull-Ups

Workout

Helen (Time)

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

Finisher

Metcon (No Measure)

4 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

10 DB Bench Press

10 DBL DB Bicep Curl

-Rest as Needed b/t Sets-

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

200m Jog

8 Alt. Step-ups

8/8 Ankle Circles

8 Knee Circles

8 Hip Circles

4/4 Side Plank Rotations

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 15 DB Deadlifts

MIN 2 – 200m Run

MIN 3 – 12 Single DB Step Ups (50/35)(40/25)

MIN 4 – :45 Side Plank*

*Rounds 1 & 3 – Right Side Plank

Rounds 2 & 4 – Left Side Plank

Finisher

Metcon (No Measure)

@20:00 MARK

3 Rounds:

100m Farmers Carry

100 Waiters Carry

-Rest 1:00-

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

3 SETS EACH:

P1 —> Bike for Cals (increase pace every time on the bike)

P2 —>1 REP DB Complex*

Deadlift

DB Burpee

Muscle Clean

Push Press

Front Squat

Thruster

Extended Warm-up

Turkish Get Up (Build to Quality Weight )

FOR QUALITY

14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

Workout

Metcon (3 Rounds for time)

3 SETS

35/25 Cal Bike

40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets-

*22:00 Time Cap

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3:00 Row (Moderate Pace)

Into…

AMRAP x 6 MINUTES

7 Scap Push-ups

7 Air Squats

7 Plate Good Mornings

:20 Plank Hold

Workout

Metcon (Time)

FOR TIME

500m Row

40 Ring Rows

400m Row

30 Ring Rows

300m Row

20 Ring Rows

200m Row

10 Ring Rows

-15:00 Hard Cap-

Metcon (AMRAP – Reps)

@ 18:00 Mark

EMOM x 12 MINUTES

MIN 1 – 1:00 Weighted Hollow Body Flutter Kicks

MIN 2 – 1:00 Plank DB Slides

MIN 3 – 1:00 Mountain Climbers

MIN 4 – REST

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

:30 Bar Hang

25ft. Ostrich Walk

:30 DB Suitcase Carry

25ft Crab Walk

:30 SA Front Rack DB Squat Hold (:15/:15)

25ft. Tin Men

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

40 Walking Lunges

20 Deficit Push-Ups(4″/2″)(2″/0″)

40 Sit-ups

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

Finisher

Metcon (No Measure)

3 Rounds:

1:00 Wall Sit

Immediately Into…

25 Air Squats

-Rest 1:00-

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

FOR TIME

3:00 Min Row

-THEN-

BARBELL SPECIFIC WARM-UP…

AMRAP X 5 MINUTES

10 Elbow Punches (Each Arm)

8 Back Rack Press

6 Front Rack Tempo Push Press (2121)

4 Pausing Thruster (:02 Hold at the Bottom of the Squat)

Strength

Thruster (3×5)

3 x 5

Thruster*

**12:00 Time Cap

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
*Womens RX- 35#

**15:00 Time Cap

Cool Down

Warm-up (No Measure)

FOR RECOVERY:

2:00 Recovery Bike

1:00 Pigeon

7 Roll Outs

1:00 Child’s Pose

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Row (increase pace each round)

10 Up-Downs

5 KB Deadlifts + 5 Russian KBS

10 Pigeons

10 Leg Swings

Workout

Metcon (Time)

3 SETS

300/250m Row

15 Burpees

25 Kettlebell Swings (53/35)

-2:00 Rest b/t Sets-

-16:00 Hard Cap-

Metcon (AMRAP – Rounds and Reps)

@ 20:00 MARK

AMRAP x 4 MINUTES

12 Sit-Ups

7 Cal. Bike

-2:00 Rest-

AMRAP x 4 MINUTES

12 Cal. Bike

7 Sit-Ups

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Toe-Touch Jumping Jacks

6 Burpees

6/6 BW Single Leg RDL

10 Alt Supermans

Then…

2 ROUNDS

5 Bootstrappers

5 Inch Worms + Push-ups

5/5 Single Leg Bridge Ups

Strength

Deadlift (Heavy Set of 5)

ON A 8:00 RUNNING CLOCK…

Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

Workout

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Women’s RX- 155#

Optional Finisher

Metcon (No Measure)

3 SETS

30 Sit-Ups

1:00 Hollow Hold

-Rest as Needed b/t Sets-

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

With one LIGHT dumbbell …

2 ROUNDS:

10 Alt. Lunges

10 Cal. Bike

5/5 Single Arm DB Deadlift (DB btwn. legs)

5/5 Upright High Pulls

10 Alt. Lunges w/DB (experiment how to hold the DB)

10 Alt. DB Snatch

Workout

Metcon (Time)

FOR TIME*

45-35-25-15

Alt. DB Snatch (50/35)(40/25)

Alt. Single DB Lunges**

*10 Cal Bike After Every Full Set

**Athlete can hold DB any way

-17:00 Hard Cap-

Finisher

Metcon (No Measure)

3 Rounds:

:30 DB Front Raise

:15 DB Front Raise Hold

-Rest :15 Seconds-

:30 DB Lateral Raise

:15 DB Lateral Raise Hold

-Rest :15 Seconds-

1:00 High Plank Hold

-Rest 1:00 Minute-

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate

AMRAP x 5 MINUTES

5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward

5 Jumping Jacks

5 Kip Swing or Ring Swings → 5 Pull-ups → 1 Muscle up/ Muscle up transition

5 Wall Balls

Workout

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Optional Finisher

Metcon (No Measure)

100 Partner Leg Throws

50 Syncho Tuck-Ups