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Our Blog - Shifted Fitness & Performance

Monday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP…

3 Sets for QUALITY:

10 Groiners (hold 1-2 seconds on each side every rep)

5 Standard Stance Air Squats

5 Narrow Stance Air Squats

5 Wide Stance Air Squats

10 Yoga Push-Ups

After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.

1 ROUND EA…

1:00 Partner Front Rack Stretch w/ PVC/ partner

10 Wall Squats (32×1)

Warm-up (No Measure)

GENERAL WARM-UP…

3 Sets for QUALITY:

10 Groiners (hold 1-2 seconds on each side every rep)

5 Standard Stance Air Squats

5 Narrow Stance Air Squats

5 Wide Stance Air Squats

10 Yoga Push-Ups

After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.

1 ROUND EA…

1:00 Partner Front Rack Stretch w/ PVC/ partner

10 Wall Squats (32×1)

Strength

Front Squat (10RM)

ON A 15:00 RUNNING CLOCK…

Establish 10RM Front Squat*

*Perform 2-3 sets of 3-5 reps warming up to your 1st attempt at the 10RM.

*Max 2 attempts at 10RM

Warm-up

Warm-up (No Measure)

With an Empty Barbell…

3 Clean Grip DL

3 Hang Power Cleans

3 Hang Squat Cleans

3 Squat Cleans

*Build to starting workout weight

Workout

Metcon (Time)

FOR TIME

20 Front Squat (135/95)|(95/65)

40 Sit-ups

40 Plate OH Step-Back Lunges (25/15)|(15/10)

15 Front Squat (155/105)|(115/75)

30 Sit-ups

30 Plate OH Step-Back Lunges

10 Front Squat (185/125)|(135/95)

20 Sit-ups

20 Plate OH Step-Back Lunges

10 Front Squat (185/125)|(135/95)

**For the Plate OH Lunges, Plate must be held OH- Arms locked out!

-16:00 Time Cap-

Monday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

200m Jog

Immediately into …

8 ROUNDS, :20 ON / :10 OFF

Movement 1 – Air Squats

Movement 2 – High Knees

Movement 3 – Alt. Step-Ups

Movement 4 – Butt Kickers

Immediately into …

200m Run

Workout

Metcon (Time)

3 ROUNDS FOR TIME

50 Air Squats

400m Run

25 Box Jumps (24/20)

-20:00 Time Cap-

Finisher

Metcon (No Measure)

3 SETS:

40 Alt. Hollow Flutter Kicks (20 per leg)

8 Push-Ups @31X1*

1:00 High Plank Hold

*Main focus here is on the :03 descent

Saturday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

8 KB DL

16 Mountain Climbers

8 Scap Pull-ups

8 Lunges

-rest 1:00*-

AMRAP x 3 MINUTES

8 Russian KB Swings

16 Plank Shoulder Taps

8 Kip Swings

8 Step Ups

Workout

Metcon (3 Rounds for reps)

3 SETS FOR REPS

AMRAP x 3 MINUTES

Russian KB Swing (70/53)|(53/35)

into…

AMRAP x 3 MINUTES

C2B Pull-Ups

into…

AMRAP x 3 MINUTES

Single DB Box Step-Up (50/35)|(35/25)

-Rest 3:00 b/t Sets-

* Score Total Reps Each Round

Cool Down

Warm-up (No Measure)

3:00 Slow Pedal on Bike

1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP X 4 MINUTES

6 Push-ups

8 Kipping Swings

10 Air Squats

-THEN-

SPECIFIC WARM-UP

AMRAP X 6 MINUTES

:30 Barbell Press to Overhead Hold

:30 Slow Elbow Punches

:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)

Extended Warm-up

Thruster (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate Set of 3 Thruster

*1st Rep can be a Squat Clean

Workout

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
**-16:00 Time Cap for Today

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

50’ Shuttle Jog

10 Box Step-Ups

8/8 SA Ring Rows

4 Roll-Outs

Workout

Metcon (4 Rounds for time)

EVERY 4:00 FOR 4 SETS

400m Run

12 Russian KBS (53/35)(35/26)

9 Ring Rows

6 Box Jumps (24/20)

*Score time completed each round

Metcon (Calories)

@ 22:00 Mark

10 Sets:

:30 MAX Cal Bike

:30 Rest

*Score total amount of calories

**Compare score to 08/30/19

Thursday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

1:00 Bike (Moderate Pace)

:30 Tuck Hold

:30 Superman Hold

10 Russian Baby Makers

5 Yoga Push-Ups

Barbells Out…

Clean Teaching:

10 Dead Lifts

10 Clean Pulls

5 Hang Muscle Cleans

5 Power Cleans

5 Squat Cleans

Jerk Teaching:

10 Strict Press

5 Dip Drive- No Press

5 Push Press

5 Push Jerk

5 Splits- Feet ONLY- No Bar

5 Split Jerks- No Bar

5 Split Jerks

Strength

Clean and Jerk (Every :90 for 12:00- 1 Clean and Jerk)

*Build to Today’s Heavy Single Across the 8 Sets

** Can Push or Split Jerk

Workout

Metcon (Calories)

IN TEAMS OF 3…

ON A 10:00 RUNNING CLOCK…

Max Cal Bike

*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.

Finisher

Metcon (No Measure)

NOT FOR TIME

3 Rounds:

10 Seated Barbell Press

20 Empty Barbell Curls

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

400m Indian Run

Then…

3 ROUNDS

5/5 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds)

10 Up-Downs

20 Alt. Shoulder Taps

3 Inch Worms + Tempo Push Up (21×1)*

*:02 descent, :01 pause at the bottom, fast up and :01 pause at the top

Workout

Metcon (3 Rounds for reps)

“TRIPLE AMRAP”

AMRAP x 6 MINUTES

12 Up-Downs

12 Sit-ups

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

12 Push-Ups

-Rest 3:00-

Repeat 2X!
*Score each AMRAP separately, Start from beginning every round

Finisher

Warm-up (No Measure)

3 SETS

10/10 Single Leg KB RDL

15 Glute Bridge Ups

:30 Glute Bridge Hold

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

“Rowling”- 5 Rounds

Try to row exactly 100m (….a strike!).

*For every meter over or under- 1 Burpee!

Round 1-2: 28-30 S/M

Round 3-4: 25-27 S/M

Round 5: 22-24 S/M

*Try to keep power output consistent through all paces!

Then…

AMRAP x 5 MINUTES

10 Alt. Samson Lunge Stretches

10 Up-Downs

10 Mountain Climbers

10 Iron Crosses

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.
*15 Cal Row for Females

**COMPARE RESULTS TO 06/12/19 or 02/06/19

Finisher

Warm-up (No Measure)

3 SETS

15 Slow Pike-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

Tuesday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Double Unders

12 Alt. Lunge w/ PVC Pass Through

6 PVC OHS (:02 descent and :02 pause in bottom)

:15 Wide Grip Hang (from pull-up bar)

Then Barbells Out

ON COACHES CALL…

10 Snatch DL

10 Dip, Drive + High Pull

10 Behind Neck Strict Press

5 Tall Muscle Snatch

5 Snatch Balance (Focus on Fast Drive Under)

5 Power Snatches

5 Squat Snatches

Strength

Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)

EVERY 1:30 FOR 6 SETS

2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

3 Power Snatch (155/105)|(115/75)

6 Toe 2 Bar

6 Strict Pull-ups

6 Toe 2 Bar

Tuesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

50m Skip

50m Jog

8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry*

30 Single-Unders + 10 Jumps w/ double hip taps** (no rope needed)

*8:00 Time Cap

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

200m Run

100m DBL DB Farmer Carry (Heavy) (70/53)(53/35)

50 Double-Unders

Metcon (AMRAP – Reps)

@ 15:00 MARK

EMOM x 12 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 12 Alt. KB Front Rack Lunges (35/26)

MIN 3 – 12 KB Push Press (35/26)

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10/10 Single Arm DB Bent Over Rows

15 Bench Dips