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CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Two Rounds:

10 Barbell Jefferson Curls

10 T-Push-ups

10 Barbell Good Mornings

10 Yoga Push-ups

10 Barbell Romanian Deadlits

then…

Warm-up to deadlift weight

Metcon

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

1:00 Deadlift (275/185)|(185/125)

1:00 Max Cal Bike

1:00 Ring Dip
*Ring dips can be subbed for stationary dips or bench dips

Finisher

stretching

CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

100 Meter Run

15 Air Squats

100 Meter Run

15 V-ups

100 Meter Run

Line Drills

15 Empty Barbell Front Squats

10 Scap Pull-ups

5 Kip Swings

5 Toes to Bar

10 Leg Swings

Metcon

Metcon (5 Rounds for time)

Compare your score to April 7th, 2018

Five Rounds For Time:

15 Front Squats (115/75)

200 Meter Run

15 Toes to Bar

200 Meter Run

-Rest 2:00-

*25 Minute Cap
Score each round’s time separately.

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

20 alternating “over your partner” burpees (10/person).

Then …

Medicine Ball Throw Warm-Up w/partner:

10 Chest passes (5/person)

10 Over the head throws

10 Side Rotation throws

10 Partner Wall Ball Tosses

Metcon

Metcon (Time)

FOR TIME

200m Partner Med. Ball Run (20/14)

100 Wall Balls (20/14)

80 Cal Bike

60 Burpees

200m Partner Med. Ball Run

*20:00 CAP

*P1 works while P2 rests. Athletes alternate every 100m for the runs. All other work can be split up between the partners any way.

Metcon

Metcon (AMRAP – Reps)

Two Rounds 1:00 Stations

Max Dumbbell Push Press (50/35)(35/20)

Max Dumbbell Floor Press (50/35)(35/20)

Max V-ups

-1:00 Rest-

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Rock, Paper, Scissors Game

Two to Three Rounds:

20 Single Unders or Dubs

10 KB Deadlifts

10 KB Russian Swings

5 Yoga Push-ups

10 Scorpions

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

30 Double Unders

15 Russian KB Swings (70/53)|(53/35)

30 Double Unders

15 Push-ups

Finisher

Metcon (Time)

GUNS & GUTS FINISHER

2-4-6-8-10-8-6-4-2

DB Bicep Curls (30/20)

V-Ups

*Both arms at the same time on curls

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Two Rounds:

10 Cal Row

20 Single or Double Unders

100 Meter Run

Then Line Drills:

Toy Soldiers

Ostrich Walk

Quad Pulls

Lunge with Rotation

Duck Walk

Metcon

Metcon (Time)

35/30 Cal Bike for Time

*3 Minute Cap

-1:00 rest-

Metcon (AMRAP – Reps)

3 MINUTE CLOCK:

1 Up Down + 1 Jump Squat

For Max Reps

Metcon (Time)

35/30 Cal Bike for Time

*3 Minute Cap

-1:00 rest-

Metcon (AMRAP – Rounds and Reps)

3 MINUTE AMRAP:

4 Sit- ups

4 Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

60 Double Unders

15/12 Cal Row

15 DB Hang Power Cleans (40/25)

15 Sit-Ups

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6

Min 1: 5 Up-Downs + MAX Air Squats

Min 2: 5-7 Push-ups + MAX DB Rows

Barbell Warmup

5/3 High Hang Power Cleans 5/3 Strict Press

5/3 Above Knee Hang Power Cleans

4/2 Below the Knee Power Clean

4/2 Push Press

3/2 Below the Knee Power Clean

3/2 Push Jerk

3/2 Power Clean

3/2 Squat Clean

3/2 Split Jerk

Strength

Clean and Jerk

ON A 10:00 RUNNING CLOCK…

Build to a “Heavier” Single Squat Clean and Jerk*

Metcon

California Love (Time)

FOR TIME

30 Squat Clean & Jerk (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.
*15 MInute Cap

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

200 Meter Run

200 Meter Row

10 Leg Swings Each Leg

10 Groiners

10 Yoga Push-ups

10 Burpees

Metcon

Metcon (4 Rounds for time)

EVERY 4:00 x 16:00

400m Run

15 Plate Ground to Overhead (45/25)

10 Push-Ups

Metcon

Metcon (Time)

@ 20:00 Mark:

On 3:00 Clock

Row 500m (plank hold remaining time)

*Score time for row

-1:00 Rest-

Metcon (Time)

35 Burpees For Time

*3 Minute Cap

-1:00. Reset-

Metcon (Time)

On 3:00 Clock

Row 500m (plank hold remaining time)

*Score time for row

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Two Rounds

:30 Bike

100 Meter Run

10 Russian KBS

15 Sit-Ups

10 Alt. Lunges

20 Plate Hops

10 American KBS

Metcon

Metcon (AMRAP – Rounds and Reps)

4 MINUTE AMRAP

8 Jump Squats

8 Push-ups

-1:00 Rest-

Metcon (AMRAP – Reps)

4:00 CLOCK

200m Run then

MAX Burpee Box Step-Overs (24/20)

-1:00 Rest-

Metcon (AMRAP – Rounds and Reps)

4 MINUTE AMRAP

20 Doubles Unders

10 Alt Lunges

-1:00 Rest-

Metcon (AMRAP – Reps)

4:00 CLOCK

200m Run then

MAX Burpee Box Step-Overs (24/20)

Metcon

Metcon (Time)

40-30-20-10

Kettlebell Swing (53/35)

Lunges

Sit-Ups

*10 Minute Cap

CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Grab one light KB and one moderate DB.

10 Minute AMRAP…

10/8 Calorie Row

25’ Filly Lunge (R arm)

25’ Filly Lunge (L arm)

100m Run

Metcon

Metcon (Time)

FOR TIME

40-30-20-10

DB Front Rack Lunge (50/35)|(35/25)

15-15-15-15

Pull-up

40-30-20-10

Calorie Row

*20 Minute Cap