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Our Blog - Shifted Fitness & Performance

Monday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

5/5 Single Arm Ring Rows

10 Alt. Pigeon’s

20 Alt. Plank Shoulder Taps

10 Air Squats @32X1

10 Burpees

Workout

Metcon (4 Rounds for reps)

EMOM x 4 MINUTES*

:40 MAX Ring Rows / :20 Rest

EMOM x 4 MINUTES

:40 MAX Bench Dips/ :20 Rest

EMOM x 4 MINUTES

:40 MAX Air Squats / :20 Rest

EMOM x 4 MINUTES

:40 MAX Burpees / :20 Rest

*No Additional Rest b/t EMOMs

(Score is Total Reps for Each EMOM)

Metcon (AMRAP – Rounds and Reps)

@ 20:00 MARK

AMRAP x 10 MINUTES

10 Alt. V-Ups

15 Russian KBS (70/53)(53/35)

(Score is Rounds + Reps)

Cool Down

Metcon (No Measure)

3 SETS

10 Clam Shells/Side (W/ Band)

20 Slow Arm Haulers

:30 Hollow Hold

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Up Downs

:30 Dead Hang

:30 Plank Hold

Into…

2 ROUNDS

:30 Alt. Iron Crosses

:30 Alt. Scorpions

:30 Alt. Spiderman Lunges

:30 Bird Dogs

Into…

1 ROUND

5 Inchworms + Push Ups

10 Scap Push Ups

10 Scap Pull Ups

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Pull-Up Progression*

1:00 Bar Hold

:15/:15 Bar Hollow/ Superman Positions

:30 Dynamic Kip Swing

:30 Kip Swing + Knees-Up

3 Single Pull-ups

into…

5 SETS FOR QUALITY

3 Kip Swing + 2 Pull-Up + 1 CTB Pull- Up

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 C2B Pull-Ups

200m Run

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Lat Distraction

2:00 Banded Pec Distraction

Saturday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt. Sampson Stretches

10 Curtsey Squats

5 Inch Worms + Push-Up

10 Up-Downs

Clean and Jerk Teaching…

P1: Clean Teaching

P2: Alternating Pigeon

-SWITCH-

P1: Jerk Teaching

P2: Alternating Scorpions

-SWITCH-

Partner Strength

Clean and Jerk (3-3-3)

IN TEAMS OF 2…TAKE 15 MNUTES…

*Build to Heaviest Set of 3 Connected Clean and Jerks

(Score is Weight Total Weight Lifted Between Both Athletes)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

120 Wall Balls (20/14)

60 Clean & Jerk (135/95)|(95/65)

120 Wall Balls

40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

-20:00 CAP-

Friday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

10 Bootstrappers

8 Up Downs

6 Yoga Push Ups

100m Run

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

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

5 Burpees

100m Run

-Rest 1:00-

AMRAP x 4 MINUTES

4 DB Thrusters

4 Burpees

100m Run

-Rest 1:00-

AMRAP x 3 MINUTES

3 DB Thrusters

3 Burpees

100m Run

(Score is Rounds + Reps)

Metcon (AMRAP – Reps)

WHEN RECOVERED…

“TABATA” 8 ROUNDS :20 ON / :10 OFF

MOVT 1 – MAX Plate Ground To Overhead (45/35)(35/25)

MOVT 2 – MAX Ring Rows

MOVT 3- MAX Plate Gun Hold

Friday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS w/ Single KB…

10 KB Romanian DL

5/5 Single Arm KB Bent Over Rows

:15 L arm FR Hold

:15 L arm OH Hold

:15 R arm FR Hold

:15 R arm OH Hold

10 “Strict Burpees”

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

Skill

Warm-up (No Measure)

8 Minute EMOM:

MIN 1- :40 Practice Kipping HSPU

MIN 2- 3 Tempo Deadlifts (3011) Building To 30%-50% Heavier Than Workout Weight

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
-12:00 Time Cap-

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

Thursday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

1:00 Bike (Increasing Pace)

10 Bodyweight or LIGHT KB/DB Good Mornings

20 Alt. Plank Shoulder Taps

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal. Bike

MIN 2 – 10/10 Single Arm KB Suitcase Deadlift

MIN 3 – MAX Plank Hold

(Score is Weight)

Metcon (AMRAP – Rounds and Reps)

@ 18:00 MARK

AMRAP X 13 MINUTES:

20 Alt. DB Snatches (50/35)(35/25)

10 Up-Downs

20 Alt. DB Front Rack Lunges (50/35)(35/25)

Thursday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run

1 ROUND

1:00 Mountain Climbers

1:00 Jumping Jacks

1:00 Groiners (Twist Optional)

1:00 Hollow Rocks

1:00 Alt. Sit-Thrus

2 ROUNDS

10 Scap Pull-Ups

5 False Grip Ring Rows

10 DB Deadlift

10 Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6 Ring Muscle-Ups

18 Hang Power Cleans (135/95)(95/65)

36 Forward Lunges (No Weight)

(Score is Rounds + Reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6 Ring Muscle-Ups

18 Hang Power Cleans (135/95)(95/65)

36 Forward Lunges (No Weight)

(Score is Rounds + Reps)

Finisher

Warm-up (No Measure)

Group Stretching…

1:00 Dragon Pose

1:00 Pigeon

1:00 Forward Fold

2:00 Wrist Stretches

Wednesday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row (Moderate)

:30 Swinging Arm Crosses

:30 Arms Up & Back

:15 Doorway Stretch / Each Side

10 Push-Up Negative to Downward Dog

Into…

1:00 Single Unders

1:00 Penguin Hops

1:00 Double Under Attempts

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

500/450m Row

25 Hand Release Push-ups

-20:00 Time Cap-

Finisher

Metcon (No Measure)

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups

Tuesday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2 ROUNDS:

:30 Bike

5 DB Deficit Push-Ups (on or off knees)

10 Alt. DB Renegade Rows (no push-up in between rows)

2 ROUNDS:

:30 Bike

5 DB Burpees

5 DB Hang Power Cleans

1 ROUND:

:30 Bike

5 DB Squat Cleans

5 DB Push Press

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

3 DB Manmakers (40/25)(25/15)

6/4 Cal. Bike

-Rest 2:30-

REPEAT!

(Score is Rounds + Reps)

Metcon (5 Rounds for time)

@16:00 MARK

EVERY 3:00 x 5 SETS

10 Box Jump Overs (24/20)

20 Air Squats

10 V-Ups

*Each Set Should Be AFAP!

Tuesday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Bike @ Moderate Pace for 2:00

1 ROUND

8 Up-Downs

8 Cossack Squats

8 PVC Pass Through

8 PVC Back Rack Squat

Into…

1 ROUND

6 Burpees

6 PVC Lunge Pass Through

6 PVC Overhead Squat

6 PVC Snatch Grip Sots Press

Into…

Snatch Teaching

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

(Score is Weight)

Workout

Metcon (2 Rounds for reps)

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

(Score is Reps Each EMOM)