Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

100m Run

10 Ring Rows + :10 Bottom of Ring Row Hold

10 Push-Ups + :20 Plank Hold

10 Air Squats + :30 Squat Hold

10 Burpees

Workout

“LIGHTNING STRIKES” (4 Rounds for reps)

EMOM x 4 MINUTES

:30 MAX Ring Rows

:30 Ring Row Hold

-:30 Rest-

EMOM x 4 MINUTES

:30 MAX Push-Ups

:30 Plank Hold

-:30 Rest-

EMOM x 4 MINUTES

:30 MAX Air Squats

:30 Bottom of Squat Hold

-:30 Rest-

EMOM x 4 MINUTES

MAX Burpees in :45

(Score is Reps for Each Round)
*New NC30 Benchmark!

Metcon (6 Rounds for time)

AT 20:00 MARK…

EVERY 2:00 FOR 6 SETS

100m Run

20 Plate Ground To Overhead (25/15)

30 Double-Unders

(Score is Each Round for Time)

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Shoulder Taps in High Plank

10 Alt. Groiners

10 Scap Pull-Ups

Into..

3 ROUNDS

5 Up-Downs

5 Inchworms w/ a Push-Up

5 Kip Swings

Into..

2 ROUNDS w/ empty bar

8 RDLs

8 Hang Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

Skill

Warm-up (No Measure)

EMOM X 8 MINUTES

Beginner: 8 False Grip Ring Rows, Strict Pull-Ups, Seated Banded RMU, Ring Dips

WORKING ON STRENGTH

Intermediate: 5 Low RMU Transitions, False Grip Pull-Ups

WORKING ON TECHNIQUE/ STRENGTH

Advanced: 2-4 RMU, 1-3 Strict Ring Muscle Ups.

WORKING ON EFFICIENCY

Workout

“UPPERCUT” (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

20 Ring Muscle-Ups

Then in the remaining time…

2 ROUNDS

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

7 Lateral Burpees Over Bar

into…

2 ROUNDS

5 Power Cleans (155/105)|(115/75)

7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)|(135/95)

7 Lateral Burpees Over Bar

(Score is Rounds + Reps)

Finisher

Metcon (Weight)

3 SETS:

Death march 50′ @AHAP

20 Banded Hamstring Curls

Rest 60 seconds between sets

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS…

10 Lunges

5 Push-Up to Pike

100m Run

2 ROUNDS…

10 Up-Downs

10 Jumping Squats

20 Shoulder Taps

Barbells Out…

W/ Partner

10 Front Squats Ea.

10 Push Press Ea.

10 Thrusters Ea.

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

120 Thrusters (135/95)|(95/65)

120 Up-Downs

*P1 works while P2 rests. Reps can be broken up and completed in any order.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

800m Run

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 8 MIN

100m Run

8 Alt. Box Step Ups

:15 Wall Sit (check for depth)

10/8 Cal Bike

Then…

10/10 Leg Swings

1:00 Pigeon Hold Ea. Leg

10 Russian Baby Makers

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

20 Alt. Lateral Box Step-Overs (24/20)

25 Jumping Air Squats

20 DB Curl to Press (40/25)(25/15)

25/20 Cal Bike

(Score is Time)

Metcon (Time)

When Recovered…

3 ROUNDS FOR TIME

25 Plate Ground to OH (45/35)(35/25)

10 Burpees to Plate

-Hard Cap 5:00-

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Alt. Supermans

10 Cossack Squats

10 Glute Bridges

:20 Glute Bridge Hold

2 ROUNDS

1:00 Bike

10 Right and Left Banded Side Steps*

5 BB Kang Squats

10/10 Leg Swings

*Place band above the knees and take 10 steps to the right and 10 to the left. Use small bands.

Workout

NCFIT Baseline – Strength (Weight)

ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat
**Last Seen 9/27/19

***Recommended: 1:00 Moderate Pace Bike 2 Mins Before Starting.

NCFIT Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike
**Last Seen 9/27/19

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

1:00 Bird Dogs

1:00 Dead Bugs

1:00 Glute Bridges

1:00 Glute Bridge Hold

Then…

3 ROUNDS

30 Jumping Jacks

5 Burpee Broad Jumps

5/5 Single Leg Step-ups

5 Inch Worms

Workout

Metcon (Time)

10 ROUNDS FOR TIME

12 Up-Downs

12 KB Sumo Deadlift High Pulls (53/35)(35/26)

12 Box Jump Overs (24/20)

(Score is Time)

Finisher

Metcon (No Measure)

“TABATA” 8 ROUNDS :20 ON / :10 OFF*

MVMT 1 – Banded Goodmornings

MVMT 2- Split Squats

MVMT 3 – KB Side Bends

***Alternate movements for total of 8 rounds

**Switch sides every other round

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

9 Plate Deadlift

7 Up-Downs

5 Bootstrap + Inchworm

1 ROUND

9 Plate Press

7 Plate G2O

5 Burpees

1 ROUND

7 BB Good Mornings

7 Behind Neck Strict Press

7 Burpee to Plate

Workout

Deadlift (3-3-3-3)

FOR LOAD

3-3-3-3

Double-Overhand “Quiet” Deadlift

-15:00 Minutes-

Shoulder Press (5-5-5-5-5)

FOR LOAD

5-5-5-5-5

Tempo Strict Press (1111)

-15:00 Minutes-

Finisher

Metcon (Time)

3 ROUNDS FOR TIME

25 Plate Ground to OH (45/25)

10 Burpees to Plate

-Hard Cap 5:00-

(Score is Time)

Metcon (Time)

3 ROUNDS FOR TIME

25 Plate Ground to OH (45/25)

10 Burpees to Plate

-Hard Cap 5:00-

(Score is Time)

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With the Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With the Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

Workout

NCFIT Baseline – Aerobic (Distance)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower
**Last Seen 9/25/19

***Start second part at 17:00 Mark

NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

Shifted Fitness & Performance – Burn

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS (Increase pace & weight in 2nd round)

1:00 Bike

10 DBL KB RDLs (lower to midshin)

:30 DBL KB Front Rack Hold

10 DBL KB Suitcase Deadlifts

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal. Bike

MIN 2 – 15 KB Suitcase Deadlifts

MIN 3 – :45 DBL KB Front Rack Hold

(Score is Weight)

Metcon (AMRAP – Rounds and Reps)

@ 18:00 MARK

AMRAP x 12 MINUTES

8 DBL DB Snatch (40/25)(25/20)

16 DB Suitcase Alt. Reverse Lunges

24 Double-Unders

(Score is Rounds + Reps)

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

8/6 Cal Bike

8 Up-Down Step Ups

10 Good Mornings

Into…

3 ROUNDS w/ empty barbell

5 RDLs

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Box Jumps (build in height every round)

Strength

Hang Power Clean (5×3)

FOR LOAD

5×3*

Hang Power Clean

**12 Minute Cap

Workout

Metcon (Time)

FOR TIME*

15-12-9

Hang Power Clean (95/65)|(65/45)

Box Jump (20)

into…

12-9-6

Hang Power Clean (135/95)|(95/65)

Box Jump (24)

into…

9-6-3

Hang Power Clean (185/125)|(135/95)

Box Jump (30)

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

-18:00 Time Cap-