Shifted Fitness & Performance – CrossFit

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

6/6 Uneven KB Front Rack Lunge

(70/53) | (53/35)*

15/12 Calorie Bike

18 Toe to Bar
*Hold single KB in front rack on one side. Complete six reps of lunge, switch bell to opposite side.

Finisher

Metcon (No Measure)

3 SETS

:30 Single Leg V-ups

-Rest :15-

:30 Tuck-ups*

-Rest :15-

:30 Russian Twists

-Rest :15-

Shifted Fitness & Performance – CrossFit

Performance

Back Squat (E2x10 Minutes 3 Reps @21X1)

Use same weight across for each set of 3 from last week’s heavy building set of 5

Fitness

E2x10 Minutes

Bulgarian Split Squat (8 Reps Each Leg)

Supine Medicine Ball Hamstring Curls (8 Reps)

Performance

Metcon (AMRAP – Reps)

WORKOUT

EMOM x 14 MINUTES

MIN 1 — 14 Burpee Over Bar

MIN 2 — 10 Back Squat (155/105) | (115/85)

Fitness

Metcon (AMRAP – Reps)

WORKOUT

EMOM x 14 MINUTES

MIN 1 — 14 Burpee Over Bar

MIN 2 — 20 Jump Squats

Shifted Fitness & Performance – CrossFit

Performance

Push Press (15 Minutes to Build to a 5-RM)

Fitness

Single Arm Dumbell Press (10 Each Arm)

Single Arm Dumbbell Rows (10 Reps Each Arm)

Supine Leg Lifts (15 Reps)

Performance

Pushing Nancy (Time)

5 ROUNDS FOR TIME

400m Run

15 Push Press (115/75) | (95/65)

Fitness

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

15 Dumbbell Push Press

Shifted Fitness & Performance – CrossFit

Metcon (Time)

FOR TIME:

400 Meter Run

100 Double Unders

75 Stationary Forward Step Lunges

25 Hand Release Push-ups

50 Up/Downs

25 Hand Release Push-ups

75 Stationary Forward Step Lunges

100 Double Unders

400 Meter Run

Shifted Fitness & Performance – SFX

Metcon (Time)

Two Rounds For Time:

500 Meter Row

50 Air Squats
Rest 2:00

Metcon (Time)

Two Rounds For Time:

25 Calorie Bike

25 Dumbbell Strict Press

Metcon (AMRAP – Reps)

EMOM x 15 Minutes

1) :40 Bench Dips

2) :40 Split Squat right

3) :40 Split Squat left

Shifted Fitness & Performance – CrossFit

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Rest 3:00

* 8:00 Cap

Performance

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
8:00 Cap

Fitness

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Rest 3:00

8:00 Cap

Metcon (Time)

For Time:

10 Plate Ground to Overhead

200 Meter Run

20 Plate Ground to Overhead

200 Meter Run

30 Plate Ground to Overhead

200 Meter Run

Shifted Fitness & Performance – CrossFit

Performance

Metcon (No Measure)

Every Minute on the Minute for 12 Minutes:

1) Wall Facing Handstand Marching x 20 Reps

2) Wall Climb x 4 Reps

3) Ring Pull-ups (with false grip) x 8 Reps

4) Ring Dips x 12 Reps
We are not going to score this, this is simply a gymnastics skill session.

Fitness

Metcon (No Measure)

Every Minute on the Minute for 12 Minutes:

1) Handstand Marching on Box or Plank Shoulder Taps x 20 Reps

2) Full Support Hold on Rings

3) Strict Pull-ups x 8 Reps

4) Bench Dips x 15 Reps

Performance

Metcon (AMRAP – Reps)

Five Sets for Max Reps Against a 3 Minute Clock:

25/20 Calorie Bike

Strict Handstand Push-ups x Max Reps

Rest 3 Minutes between sets
Score is your total handstand push-ups

Fitness

Metcon (AMRAP – Reps)

Five Sets for Max Reps Against a 3 Minute Clock:

25/20 Calorie Bike

L-Seated Dumbbell Press x Max Reps

Rest 3 Minutes between sets

Shifted Fitness & Performance – CrossFit

Pump Session

Metcon (Weight)

Five Rounds of:

:30 on, :30 Alternating

Arnold Press

Hammer Curls
The weight is something that you can go unbroken for all 30 seconds. If you have to break, then you need to lower the weight. Same weight for all five sets.

Metcon (Time)

FOR TIME:

50-40-30-20-10

Kettlebell Swing (53/36)

Mountain Climbers

*20/15 Calorie Row at the end of each round

*Mountain Climbers are counted 1L/1R = 1 Rep

Shifted Fitness & Performance – CrossFit

Performance

Back Squat (15 Minutes to Build to a 5-RM @31X1)

Fitness

Work throuh as many rounds as you can in 15 MInutes:

Single Leg Squat (10 Each Leg)

Sitting to a bench and standing with one leg

Supine Medicine Ball Hamstring Curls (15 Reps)

Supine Leg Lifts (20 Reps)

Performance

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

7 Front Squats (115/75)

7 Box Jumps

*3 Burpees at the top of every minute, including 0:00

Fitness

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

7 Dumbbell Front Squats

10 Step-ups

*3 Burpees at the top of every minute, including 0:00

Shifted Fitness & Performance – CrossFit

Performance

1 Power Clean + 2 Hang Power Cleans + 3 Jerks (Every 2 Minutes for 10 Minutes Build to Heaviest)

Fitness

Metcon (Weight)

Every Two Minutes for 10 Minutes Complete the Following:

10 Dumbbell Front Squats

10 Lunges with Dumbbells in Farmers Carry

10 Dumbbell Push Press

Performance

Metcon (Time)

5 Clean & Jerk (135/95)

200 Meter Run

10 Clean & Jerk

400 Meter Run

20 Clean & Jerk

800 Meter Run

**18:00 Minute Cap

Fitness

Metcon (Time)

10 Alternating Dumbbell Snatches

200 Meter Run

20 Alternating Dumbbell Snatches

400 Meter Run

40 Alternating Dumbbell Snatches

800 Meter Run

**18:00 Minute Cap