Shifted Fitness & Performance – Burn

Warm-up

Metcon (No Measure)

A. 400m Run

B. Mobility

T-Spine extension on wall

3 x 30 seconds

Perform long breaths and try to reach closer to the wall every time you exhale

https://www.youtube.com/watch?v=Lr0jrKKkQ2M

C. 4 MIN AMRRAP:

3 Yoga Push-Ups

6/6 DB Deadlifts

8 Up Downs

Metcon

Metcon (Time)

Every 4:00 for 20:00 Minutes:

400m Run

5 Man Makers (50/35)(35/20)

15 V-Ups
Scaled:

200m-300m Run

5 Man Makers (light enough to do UB)

15 Tuck Ups or Single Leg V-Ups

Metcon (Time)

Every 4:00 for 20:00 Minutes:

400m Run

5 Man Makers (50/35)(35/20)

15 V-Ups
Scaled:

200m-300m Run

5 Man Makers (light enough to do UB)

15 Tuck Ups or Single Leg V-Ups

Metcon (Time)

Every 4:00 for 20:00 Minutes:

400m Run

5 Man Makers (50/35)(35/20)

15 V-Ups
Scaled:

200m-300m Run

5 Man Makers (light enough to do UB)

15 Tuck Ups or Single Leg V-Ups

Metcon (AMRAP – Reps)

@ 24:00 MARK…

EMOM 10min

4 Push-ups

6 DB snatch (50/35)(35/20)

8 DB OH lunges (1DB) 50/35)(35/20)

all movements must be completed each minute. Reduce reps as needed.
Scaled:

3 Knee Push Ups

4 DB Snatches (20/10)

8 Unweighted Lunges

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 SETS:

5 Cal bike

10 KB Deadlifts

15 Scap Push-Ups

– 1:00 Rest-

3 SETS:

10 Russian KB Swings

:30 Plank Hold

Workout

Metcon (6 Rounds for reps)

6 rounds: 30 sec ON /15 sec OFF

KBS (53/35)(35/26)

Bike

KB Sumo Deadlift High Pull (53/35)(35/26)

Bike

*Rotate movements every working period.

i.e KBS, rest, bike, rest, SDHP, rest, bike, rest…Round 2

Metcon (AMRAP – Rounds and Reps)

@22:00 MARK…

3 MIN AMRAP

10 Up Downs

15 Plate G2OH (45/35)(35/25)

– 1 Min Rest-

3 MIN AMRAP

15 Plate G2OH

20 Sit-ups

– 1 Min Rest-

3 MIN AMRAP

20 Sit-ups

30 Jump Squats

Optional Finisher

Metcon (No Measure)

3 SETS

10 DB Hammer Curls

10 DB Tricep Extensions

10 DB Bent Over Rows

Shifted Fitness & Performance – Deka Box

Warm-up (No Measure)

A. General

3 rounds

20 seconds Bike @Easy

10 seconds Bike @Hard

B. Mobility

PNF lat stretch on bench or any other object

5 x

7 seconds pushing with your elbows against the box

7 seconds stretching, moving your upper body toward the ground

https://www.youtube.com/watch?v=t_geZRV2oUA

C. Specific

2 rounds

10 band straight arm lat pulldown per arm

8 bottom up KB press per arm

Weightlifting

A: Shoulder Press (6 x 3 @ 80%)

Time Allotted: 12 minutes

B: “Dionysus” (Time)

For time:

40 DB Step up over (50/35)(35/20) (24/20)

100 Double unders

40 DB Thrusters(50/35)(35/20)

100 Double unders

40 DB Hang Clean and Jerk (50/35)(35/20)

100 Double unders

40 Devil press (50/35)(35/20)

RX: 200 Single Unders
Time Cap: 22 minutes

Scaled:

28 Step Overs

100 Singles

28 DB Thrusters (15/10)

100 Singles

28 DB Hang Clean and Jerk (15/10)

100 Singles

28 Devils Press (15/10)

Accessory

Metcon (No Measure)

Banded March

3 X :90 Seconds

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row

10 Alt. Step-Ups

6/6 Single Arm DB Strict Press

-1:00 Rest-

2 ROUNDS

200m Run

10 Alt. Step-Ups w/light KB

10 Jumping Air Squats

Workout

Metcon (Time)

10 Rounds:

100m Sprint

7 DB push press (50/35)(35/20)

5 DB front squats

3 BBJO 24/20

100m Row Sprint

-rest :30-
Time Cap: 25 Minutes

Metcon (Calories)

@ 28:00 MARK…

Tabata Row For Calories

8 Rounds- :20 On/ :10 Off

Finisher

Metcon (No Measure)

3 SETS:

:30 Calf Raises (on an elevated surface)

:30 Rest

:30 Alt. Deadbugs

Shifted Fitness & Performance – Deka Box

Warm-up (No Measure)

A. General

2 rounds

10/8 Cal row

30 seconds in a deep Goblet Squat

20 Plate in and out

B. Mobility

Barbell front rack stretch

30-45 seconds/side

https://www.youtube.com/watch?v=Rzhf3DXRvaU

C. Specific

3 sets

5 Scap pull

5/5 Single leg glute bridge

5 vertical jumps

Weightlifting

A: Front Squat (6×3 @ 80%)

Rest 2 minutes between sets

Time Allotted: 15 minutes

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 13minutes

21 pull ups

15 deadlifts (225/155)(155/105)

3 Shuttle Runs (25′ Out and Back)
Scaled Option:

18 Jumping Pull-Ups or Ring Rows

15 Deadlifts (95/65)

3 Shuttle Runs

Accessory

Metcon (No Measure)

Banded face pull

3 x 12

Hold each rep for 2 seconds

Rest 60 seconds between sets

Shifted Fitness & Performance – Deka Box

Warm-up (No Measure)

A) 400 Meter Run

B) Two Rounds:

–Psoas march – 20 Reps

https://www.youtube.com/watch?v=cmgOzyvrizU

–3/3 KB goblet box step ups

–7 KB Goblet good morning

–20 Fast plate in and out

C2. Bike or Row

6 x 10 seconds sprints/rest 20 seconds

Metcon

A: 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
Time Cap: 25 minutes

Time Cap: 35 minutes

Accessory

Metcon (No Measure)

Barbell cycling

3 sets @135/95

60 seconds bike @moderate

1 Power Clean and Jerk every 5-7 seconds for 20 reps

Rest 60 seconds

Shifted Fitness & Performance – CrossFit

Warm-up (No Measure)

A) 400 Meter Run

B) Two Rounds:

–Psoas march – 20 Reps

https://www.youtube.com/watch?v=cmgOzyvrizU

–3/3 KB goblet box step ups

–7 KB Goblet good morning

–20 Fast plate in and out

C2. Bike or Row

6 x 10 seconds sprints/rest 20 seconds

Metcon

A: 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
Female Version:

20″ Box

12kg Kettlebell

35lb Push Press

14lb Wall Ball

Shifted Fitness & Performance – Teens

Warm-up

Warm-up (No Measure)

A. General

2 minutes Bike/Row/Run/Ski

B. Specific

3 rounds:

10 box step ups

10 PVC good mornings

10 PVC Pass throughs

10/10 Monster walks

Skill

Warm-up (No Measure)

Jump Rope Practice:

:30 on/ :30 Off

Single unders

Running Jump Rope

Backwards Jump rope

High jump single unders

Penguin Hops

1:00

Double Under Attempts!

Metcon

Metcon (Time)

Filthy Fifty:

50 Box Jumps or Step Ups

50 Jumping Pull-Ups (Or banded)

50 Kettlebell Swings

50 Walking Lunge Steps

50 Hanging Knee Raises

50 Push Presses

50 Mountain Climbers

50 Wall Ball Shots

50 Up- Downs

50 Double-Unders (100 Singles)

Shifted Fitness & Performance – Burn

Warm-up (No Measure)

3 Sets:

100 Meter Run

Banded Monster Walks – 15 steps each side

20 Banded Glute Bridges

5 Inch Worms with upward and downward dog

Metcon

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

4 DB Thrusters

(50/35)|(40/25)

6 Toes 2 Bar

100m Run

*Partner 1 completes one

full round while Partner 2

rests. Then switch.

(Score is Rounds + Reps)

Metcon (Calories)

@ 20:00 Mark:

10 min EMOM:

10/8 Cal Bike

Shifted Fitness & Performance – CrossFit

Warm-up (No Measure)

A. General

Bike/Row/Run

3 minutes @low intensity

B. Mobility (5 minute cap)

Two Sets:

1) Scorpian Stretch – 30 sec each side

2) PNF lat stretch on bench

5 repetitions

7 seconds contraction, pushing against the box with your elbows

7 seconds stretch, letting your upper body move toward the floor

https://www.youtube.com/watch?v=t_geZRV2oUA

C. (5 minute cap)

Two Sets:

5 Ring Kip Swings

5 Slow Ring Dips with pause at bottom Scale to bench dips if cannot do ring dips

Metcon

B: Metcon (Time)

3 sets of (6 Rounds Total):

2 rounds

– 20/15 Cal Row

– 8/6 Ring Muscle-ups

rest 2 minutes between sets of 2 rounds

20 Minute Cap

Level 2 Rx:

20/15 Cal Row

8/6 Pull ups

8/6 Ring Dips

*can be band assisted pull-ups and band assisted ring dips but this wont be considered Rx.

Level 1:

15/12 Cal Row

8 Ring Rows

8 Push ups

Optional Accessory

Metcon (Time)

For time **with good form**

10 Deadlift @65-70%

200m Run

8 Deadlift @65-70%

200m Run

6 Deadlift @65-70%

200m Run

4 Deadlift @65-70%

200m Run
If this work runs into next class, share a barbell with someone using the same weight so that there is more space for the next class. Or even take your barbells outside