Shifted Fitness & Performance – Body

Warm-up

Warm-up (No Measure)

EMOM x 9 Minutes

1) :45 Air Squats

2) :45 Lunges

3) :45 Plate Ground to Overhead

Strength

Back Squat (15 Minutes to Establish 5-RM)

Metcon

Metcon (Time)

FOR TIME

50-40-30-20-10

Plate Ground to Overhead (45/25)

Plate Overhead Lunges (45/25)
*15 Mintue Cap

Shifted Fitness & Performance – Body

Warm-up

Warm-up (No Measure)

Four Sets:

100 Meter Row

20 Single Unders or Double Unders

5/5 Single Arm Dumbbell Deadlifts

5/5 Single Arm Dumbbell Press

:20 Scap Pull-ups

5 Kipping Swings

Metcon

Metcon (5 Rounds for time)

Every 5 Minutes for 25 Minutes:

16 Alternating Dumbbell Snatches (50/35)

200 Meter Run

12 Pull-ups

50 Double Unders

Finisher

Metcon (No Measure)

3 SETS

10/10 Single Leg Glute Bridge-Ups

15 Banded Lat Pull Downs

10 DB Bent Over DB Fly

Shifted Fitness & Performance – Body

Warm-up

Metcon (No Measure)

10 Minute EMOM:

1) :50 Row

2) 6/6 Cossak Squat

3) :45 Wall Sit

4) 10 Light Russian KB Swings & 10 Russian Swings

5) 20 Air Squats

Strength

Back Squat (Every 2:00 for 12:00 6 Reps)

Build in weight for first three sets and then hold weight for last three sets

Metcon

Metcon (Time)

6 SETS

20 Wall Balls (20/14)

15/12 Cal Row

10 Kettlebell Swings (53/35)

-Rest :30 b/t sets-

Shifted Fitness & Performance – CrossFit

Metcon (Time)

PARTNER WORKOUT, Teams of 3

FOR TIME

100 Cal Bike

100 DB Snatch (50,35)|(35,20)

400m Run (each)*

100 DB Snatch (50,35)|(35,20)

100 Cal Bike
*Workout must be completed in order, athletes can split the reps any way among the team of 3.

*400m Runs occur sequentially…athlete 1 runs, then athlete 2 runs, then athlete 3 runs.

Shifted Fitness & Performance – CrossFit

Strength

3 Power Cleans + 3 Hang Power Cleans (Every 2:00 for 6:00)

Build in weight across the three sets

Metcon

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

Min 1 – 5 Hang Power Clean + 5 Push Jerk (155/105)|(115/75)

Min 2 – 200 Meter Run

Min 3 – 40 Double Unders
Run is worth 20 Reps, if you do 100 meters you get 10 reps if you do 200 meters you get 20 reps. Anyting less than 100 meters is 0 reps

Shifted Fitness & Performance – CrossFit

Metcon (Time)

8 ROUNDS FOR TIME

250m Row

10 DB Burpees (50/35)(35/20)

5 Strict Pull-ups

Shifted Fitness & Performance – CrossFit

Strength

Deadlift (3 X 10 Reps at same weight across)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

12 Kettlebell Swing (53/35)|(35/26)

6 HSPU

-Rest 3:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

12 Kettlebell Swing (53/35)|(35/26)

6 HSPU

Shifted Fitness & Performance – CrossFit

Metcon (Time)

4 ROUNDS FOR TIME

600m Run

25/20 Cal Bike

40 Walking Lunges

Shifted Fitness & Performance – CrossFit

Strength

Back Squat (Every 2:00 for 10:00 8 Reps)

Metcon

Metcon (AMRAP – Reps)

8 SETS

:30 Max Effort DB Thrusters

Rest :30

:30 Max Effort Burpees

Rest :30

Shifted Fitness & Performance – CrossFit

Metcon (Time)

Teams of two will complete three rounds each (total of 6 rounds per team) of:

10 Bar-Facing Burpees

15 Front Squats (115/80) (95/65 lbs)

20 Toes to Bar
While one partner works through the round, the other must hold two dumbbells fully extended overhead (35/20). If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.