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CrossFit


Shifted Fitness & Performance – CrossFit

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
17:00 For Back Squat

10:00 for Shoulder Press

17:00 for Deadlift

*Score is total pounds lifted for all three lifts combined.

Finisher

This is an optional finisher today

Metcon (Calories)

10 Rounds of

:30on/:30off

Your choice of machine for max calories

*note whether you used the bike or rower

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (Calories)

6 SETS

2:00 On / 2:00 Off

6 Power Snatch (165/105)|(115/75)

Max Calorie Row in remainder of 2:00
Sub 12 Dumbbell Snatches in needed

CrossFit


Shifted Fitness & Performance – CrossFit

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

CrossFit


Shifted Fitness & Performance – CrossFit

Deadlift (5-5-5-5-5)

Think of this as an extended deadlift warm-up.

Build 30-50lbs past your workout weight

Metcon (Time)

FOR TIME

30-20-10

Deadlifts (225/155)|(185/125)

60-40-20

Sit-ups
Substitute Dumbbells for Barbell if needed

Cool Down

Metcon (No Measure)

30 Each Leg

Hip Flexor Lunge Stretch

Hip Flexor Lunge + Quad Stretch

Kneeling Hamstring + Calf Stretch

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (Calories)

EMOM x 10 MINUTES

10/8 Calorie Bike*

-Rest 2:00-

*Score total calories completed
*At 60rpm, 10 cals will be complete in :50 every round

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

3 Hang Power Clean + 3 Hang Squat Cleans (135/95)|(95/65)

*Score total reps completed
For Fitness Option Sub: 6 Kettlebell Swings + 6 Goblet Squats

CrossFit


Shifted Fitness & Performance – CrossFit

Performance

2 Push Press + 1 Split Jerk (Five Sets, same weight across)

Fitness

Four Rounds:

Ring Rows (12 Reps)

Kettlebell Upright Row (9 Reps)

Strict Pull-Up (6 Reps)

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

50 Double Unders

12 Burpees
75 Single Unders if scaling

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (Time)

FOR TIME

24-20-16-12

Calorie Bike*

DB Press (35/25)|(25/15)

Filly Lunges with DB**

400m Run after each round

*25 Minute Cap

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

21-15-9

Power Snatch (75/55)|(55/45)

Pull-ups

-Rest 5:00-
Fitness Option: Alternating single arm DB Snatch and Ring Rows

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

21-15-9

OH Squats (75/55)|(55/45)

Toes to Bar

-Rest 5:00-
Fitness Option: Kettlebell Swings and Sit-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

21-15-9

Thrusters (75/55)|(55/45)

Burpee
Fitness Option: DB Thrusters

CrossFit


Shifted Fitness & Performance – CrossFit

Fitness & Performance

Metcon (AMRAP – Reps)

5 ROUNDS

1:00 Max Reps At Each Station

Calorie Row

Box Jumps (24/20″)

HR Push-up

-Rest 1:00 between Rounds-

Finisher

Metcon (No Measure)

3 SETS

20 High to Low Plank

20 Feet Over Object

20 Alt. Single Leg V-Up

CrossFit


Shifted Fitness & Performance – CrossFit

Performance

Hang Power Clean + High Hang Squat Clean + Hang Squat Clean (Five Sets Building in Weight)

Fitness

Sumo Deadlift High Pull w/ Kettlebell (15 Reps)

Goblet Squat (15 Reps)

Lunges (20 Lunges (no weight))

Fitness & Performance

Metcon (Time)

FOR TIME

10-8-6-4-2

Hang Squat Clean (185/125)|(115/75)

*Run 200m after every set
Dumbbells can be subbed for barbell if needed