Shifted Fitness & Performance – CrossFit

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Warm-up

Warm-up (No Measure)

800m Jog!

Then…

AMRAP x 4 MINUTES

10 Glute Bridges (pause :01 at the top)

10 Barbell Elbow Punches (5/arm with empty barbell)

5 Strict Press (pause :01 at top)

20 Single Unders

Strength

Push Press (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Push Press*

*Max 2 attempts at 10RM

Workout

Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

15 Up-Down Over Bar

20 Push Press (115/75)|(75/55)

30 Box Jump (24/20)

Optional Finisher

Metcon (Time)

FOR TIME*

Complete a fourth set at the 15:00 MARK!

Shifted Fitness & Performance – Burn

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Bike @ Moderate Pace

:30 Easy, recovery pedal

-REST :30-

3 ROUNDS

20 Jumping Jacks

10 Boot Strappers

10 Air Squats

10 Sit Ups

10 Large Arm Circles (forward/ backward)

Workout

Metcon (AMRAP – Reps)

6 ROUNDS FOR CALS

:30 Assault Bike Sprint

:30 Recovery Pedal

-Rest 2:00-

5 ROUNDS FOR REPS

:30 Max Wallsits

:30 Max Air Squats

-Rest 2:00-

4 ROUNDS FOR REPS

:30 Max Hollow Rocks

:30 Max Burpees

-Rest 2:00-

3 ROUNDS FOR REPS

:30 Gun Hold (35/25)

:30 Plate G2OH

-Rest 2:00-

2 ROUNDS FOR REPS

:30 High Plank Hold

:30 Push-Ups

Finisher

Metcon (No Measure)

5:00 Yoga Flow

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Class 400m jog (or 2:00 bike/row if cannot run)!

Then…

4 ROUNDS

:20 Mt Climbers

:20 Bottom of Squat Hold

:20 Inch Worms

Workout

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Empty Barbell Good Mornings For Back Extensions

*Box Jumps 24/20, KB Swings- 53/35#, Push Press- 43/35#, Good Mornings- 45/35#, WB- 20/14#,

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

4:00 Calf & Ankle Work on KB or Bar

4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 PVC Passes

5 Behind Neck Push Press

10 Dead Lifts

5 Up-Down PVC Over

10 Air Squats

Barbells Out…

5 Clean Pulls

5 Power Cleans

5 Push Press

5 Push Jerk

5 Clean and Push Jerk

5 Power Snatches

Add Workout Weight…

3 G2OH TNG

Workout

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
Scaled: 65/45#, Step Over- Burpee

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 PVC Passes

5 Behind Neck Push Press

10 Dead Lifts

5 Up-Down PVC Over

10 Air Squats

Dumbbells Out…

2 Rounds:

10/10 SA DB High Pulls

5/5 SA DB Strict Press

8 Alt. Hang Dumbbell Snatches

Workout

Metcon (Time)

10 rounds for time of:

16 Alternating Dumbbell Snatches (40/25)

10 Bar-Facing Burpees

*-15:00 Hard Cap-

Finisher

Warm-up (No Measure)

3 Sets:

15 Glute Bridges

1:00 Glute Bridge Hold

15/15 Fire Hydrants

:30/:30 Fire Hydrant Hold Each Leg

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Game Time! Tick, Tac, Toe!

Then…

2 ROUNDS…

20 Jumping Jacks

20 Mountain Climbers

20 Lunges

20 Hollow Flutter Kicks

20 Air Squats

10 Groiners with Twist

10 Forward Leg Swings (each side)

10 Lateral Leg Swings (each side)

Recovery Workout

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch (light)

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great.

-If not doing the open tomorrow- RX-50/35, 20/14#

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS Increasing Effort on Bike in Round 2…

1:30 Bike

14 Step Back Lunges

7 Bent Over Row (w/ empty barbell, :02 pause at chest)

7 Back Squats (focus on power)

7 Barbell Good Morning

Then into a more specific barbell warm-up…

2 ROUNDS

5 Slow Deadlifts (pausing at mid-thigh)

5/5 Full Grip Elbow Punches

5 Tall Muscle Cleans

5 Hang Power Cleans

3 Power Cleans

3 Power Cleans (Catch right above parallel)

Strength

Power Clean (5×3)

5×3

Power Clean*

*12:00 Minutes

Workout

“ELIZA-PLUS” (Time)

FOR TIME

27-21-15-9

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

Ring Dip (Box Dips)

*Ring dips- RX+, Box Dips- RX, Hand-Release Push-Ups- Scaled

**Box Dips- 2 Boxes- No feet on the ground
-15:00 Time Cap-

Finisher

Warm-up (No Measure)

3 SETS

15 Barbell Bent Over Rows (Supinated Grip)

15 DB Strict Press (Light)

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2 ROUNDS:

12 Alt. Reverse Lunges

10 KB Top ½ Deadlift

8 Scap Push-Ups

Then…

2 ROUNDS:

12 Alt. KB Goblet Reverse Lunges

10 Russian KBS

8 Knee Push-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

4 Burpees

8 Plate Ground to Overhead (45/35)(35/25)

12 Plate Hops (45/35)(35/25)

-Rest 3:00-

AMRAP x 4 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

-Rest 2:00-

AMRAP x 2 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

*Pick off where you left off. Your score is total rounds + reps.

Metcon (3 Rounds for reps)

@ 20:00 MARK

EMOM x 12 MINUTES (3 Rounds)

MIN 1 – Max KB Goblet Alt. Reverse Lunges (53/35)(35/26)

MIN 2 – Max Bench Dips

MIN 3 – Max Kettlebell Swings (53/35)(35/26)

MIN 4- :30/:30 Side Plank Raises

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs

8/8 DB Filly Lunges (One DB OH, One DB Front Rack)

10 DB Bent Over Rows

10 DB Death March

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Row*

15 Up-Downs

10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Front Rack Hold

3:00 Banded Lat. Stretch

3:00 Banded Pec. Stretch

*Each exercise is 1:30 on one side and 1:30 on opposite.

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

40 Jumping Jacks (try to clap overhead and behind the back!)

5 1 ¼ Squats

10 Glute Bridge-Ups

5 Jumping Air Squats

10 Up to Down Dogs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 DB Deadlifts (50/35)(40/25)

15 Sit-Ups

10 DB Hang Power Cleans (50/35)(40/25)

15 Up-Downs

Metcon (5 Rounds for reps)

@ 15:00 MARK

EVERY 2:30 FOR 5 SETS

14/10 Cal. Row

10 Ring Rows

Max Wall Balls in remaining time (20/14)

-Rest 1:00 b/t Sets-