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CrossFit


Shifted Fitness & Performance – CrossFit

Performance

Clean and Jerk (20 Minutes to Estalish 1-RM)

Fitness

Dumbbell Clean (10 Reps)

Dumbbell Front Squat (10 Reps)

Dumbbell Push Press (10 Reps)

Push-ups (10 Reps)

Performance

Metcon (Time)

3 ROUNDS FOR TIME

10 Squat Clean Thrusters (115/80)|(95/65)

30 AbMat Sit-ups

Fitness

Metcon (Time)

3 ROUNDS FOR TIME

10 Dumbbell Squat Clean Thrusters

30 AbMat Sit-ups

CrossFit

Shifted Fitness & Performance – CrossFit

Metcon (Time)

10 SETS

12/10 Calorie Bike

10 Burpees

-Rest 1:00 between sets-

Finisher

Metcon (No Measure)

3 SETS

10 Chin-ups

10 DB Upright Row

10 DB Bent Over Row

CrossFit

Shifted Fitness & Performance – CrossFit

Front Squat (Every 1:30 for 12 Minutes 3 Reps)

Build across the eight sets

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

20 Alternating Dumbbell Snatches (50/35)

30 Double Unders

CrossFit


Shifted Fitness & Performance – CrossFit

12 Days of Christmas (Time)

Perform the movements to the tune of “12 Days of Christmas”

1 – 100 Meter Run

2 – Power Cleans (135/95 lbs)

3 – Handstand Push-ups

4 – Dumbbell Ground to Overhead (50/35 lb.)

5 – Burpees

6 – Toes to Bar

7 – Push-ups

8 – Box Jumps

9 – Kettlebell Swings (32/24 kg)

10 – Pull-ups

11 – Front Squats (135/95 lb.)

12 – Shoulder to Overhead (135/95 lb.)

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (Time)

From 0:00 – 8:00

75 Wall Balls (20/14)

1:00 Plank on Elbows

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

*Complete all the work in the allotted time, rest the remainder of time until the next work period

Metcon (Time)

From 8:00 – 16:00

50 Wall Balls

1:00 Plank on Elbows

50 Russian Swings

Metcon (Time)

From 16:00 – 24:00

25 Wall Balls

1:00 Plank on Elbows

75 Russian Swings

CrossFit


Shifted Fitness & Performance – CrossFit

Above the Knee Hang Snatch + Below the Knee Hang Snatch (15 Minutes to work and build)

You may drop the bar between reps. Emphasize good form and technique over heavy weight today.
These should be squat snatches if possible

Metcon (Time)

8 ROUNDS FOR TIME

200m Run

3 Hang Squat Snatches (135/95)|(95/65)

*15 Minute Cap
Fitness Option: 8 Heavy Dumbbell Snatches

CrossFIt


Shifted Fitness & Performance – CrossFit

Performance

Sumo Deadlift (3 Reps EMOM x 10 MInutes )

*Double overhand grip, same as you will use in the SDHP

*Add weight every minute – small jumps. First set should start around a 7 on a difficulty scale of 1 to 10.

Fitness

5 KB Deadlift + 5 KB Swings (10 Minute EMOM)

Fitness & Performance

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

:30 Sumo Deadlift High Pull (75/55)|(65/45)

-Rest :30-

:30 AbMat Sit-ups

-Rest :30-

:30 Assault Bike

-Rest :30-
Fitness Option: Sumo Deadlift High Pull with kettlebell

CrossFit


Shifted Fitness & Performance – CrossFit

Shoulder Press (5×5 Building in Weight Each Set)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Calorie Row

20 Box Jumps (24″/20″)

25 Plate Ground to Overhead (45/25)

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (Time)

5 ROUNDS FOR TIME

10 Power Clean (155/105)|(115/80)

15 Lateral Burpee Over Bar

*16 Minute Cap
Fitness Option:

Dumbbell Cleans and burpees over one dumbbell

Finisher

Three to Four Sets:

Plate Good Mornings (15 Reps)

Banded Hamstring Curls (15 Reps)

CrossFit

Shifted Fitness & Performance – CrossFit

Metcon (1 Rounds for time)

“FRAN-ish”

2 SETS

12-9-6

Thrusters (95/65)|(75/55)

Pull-ups

-Rest 2:00 Between Sets-

Back Squat

3 x 3 @ 75% (moderate-heavy)

3 x 2 @ 80% (heavy)