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Our Blog - Shifted Fitness & Performance

Monday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

ROWLING!

Play 6 frames! Goal is to get exactly 100m. For every meter over, 1 Air Squat. For every meter under, 1 Push Up.

*Work on rowing technique during this time!

Workout

Metcon (Time)

FOR TIME

500m Row

25 Russian Kettlebell Swings (53/35)(53/35)

400m Row

20 Russian Kettlebell Swings

300m Row

15 Russian Kettlebell Swings

200m Row

10 Russian Kettlebell Swings

100m Row

5 Russian Kettlebell Swings

-15:00 Hard Cap-

(Score is Time)

Metcon (Time)

@ 18:00 MARK

4 ROUNDS FOR TIME:

400m Run

15 Wall Balls (20/14)

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

400m Run…

Into…

2 ROUNDS

:30 Active Deadhang

10 Scap Pull Ups

10 Tuck-Ups

10 Russian KB Swings

Into..

EMOM x 3 MINUTES

10 Air Squats

8 Up-Downs

Skill

Warm-up (No Measure)

3 SETS FOR QUALITY*

3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

**If athlete can not do toes to bar, work on getting toes as high up as possible.

Workout

Metcon (4 Rounds for reps)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Russian KB Swing (70/53)|(53/35)

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar

TABATA 4 – Plate Ground to Overhead (45/35)(35/25)

-1:00 Rest b/t Tabatas-

(Score is Each Round for Reps)

Saturday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

400m Run/Bike/Row

Then Partner Warm-up w/ Wall Ball

(Partners stand facing each other with space between to throw the ball)

2 ROUNDS…

10 Partner Plank Ball Rolls

10 Partner Wall Balls

10 Synchro Mirror Burpees*

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

Partner 1 Completes…

100m Run

12 Wall Balls (20/14)|(14/10)

6 Burpees

While Partner 2…

Rests

P1 completes a full round while P2 rests then switch.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

NOT FOR TIME

100 Alt. Partner Plank “Hi-Fives”*

*Set-up so that both arms reach and connect at extension for the hi-five.

(No Measure)

Friday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10/8 Cal Row

10 DB Sumo Deadlifts

5 Up Down

5 Knee Push-ups

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

15/12 Cal. Row

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

9 DB Deficit Push-Ups

(Score is Each Round for Time)

Metcon (AMRAP – Reps)

@ 19:00 MARK

EMOM X 10 Minutes:

Min1- 10 Up-Down Box Jump Overs (24/20)

Min2- 14/11 Cal Bike

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

1:00 EZ Pace Row

1:00 Groiner L + Groiner R + Push-up

1:00 Moderate Pace Row

1:00 Russian Baby Makers

1:00 Tough Pace Row

1:00 Push-up Plank

-Walking Rest 1:00-

2 ROUNDS — Light DBs Needed!

8 DB Bent Over Row

6 DB Strict Press

4 DB Ground to Overhead

2 DB OH Lunge (Hold in either single or double overhead)

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*

MIN 2 – 10 Feet Elevated Ring Rows

MIN 3 – 20/15 Cal Row

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY AS A CLASS…

1:00 Couch Stretch (R)

1:00 Couch Stretch (L)

1:00 Pigeon (R)

1:00 Pigeon (L)

1:00 Child’s Pose

(No Measure)

Thursday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR TIME

100m Run

5/5 DB Hang Power Cleans

10 DB Front Squats

:20 Plank Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

200m Run

10 DB Hang Power Cleans (35/25)

10 DB Front Squats

10 V-Ups

(Score is Rounds + Reps)

Finisher

Warm-up (No Measure)

3 SETS:

20 KB SDHP

10/10 KB Single Leg RDL

20 Weighted Glute Bridge-Ups

10/10 Plank KB Taps

(No Measure)

Thursday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

12 Alt. Groiner + OH Twist

12 Scap Retracts

12 Arm Haulers

6 Boot Straps

Then…

2 ROUNDS

12 Jumping Squats

6 Burpees

12 Scap Pull-Ups

6 Ring Rows

Skill

Workout

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 — 4 Thrusters (Building)*

MIN 2 — :40 Practice Gymnastic Kipping/Butterfly Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.

**Drill connecting reps with the push away from the bar.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
-10:00 TIME CAP-

Warm-up (No Measure)

1:00 Iron Crosses

1:00 Scorpions

1:00 Roll Outs

1:00 Pigeon

1:00 Thread the Needle

Wednesday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Easy Bike

10 Sampson Lunges

20 KB Deadlifts

into…

2 ROUNDS

1:00 Moderate Bike

16 Alt. Lunge Steps (Bodyweight)

12 Russian KB Swings

into…

3 ROUNDS

:30 Hard Bike

8 Goblet Lunges

6 American KB Swings

Workout

Metcon (4 Rounds for reps)

4 SETS

2:00 Max Cal Bike

1:00 KB Swing (53/35)|(35/26)

1:00 KB Reverse Goblet Lunges

-1:00 Rest b/t Sets-

(Score is Reps)

*Same weight for both movements

Finisher

Metcon (No Measure)

TABATA, 4 ROUNDS EA. MOVEMENT- :20 ON / :10 OFF

TABATA 1 – Hollow Hold

-Rest 1:00-

TABATA 2 – Deadbugs

-Rest 1:00-

TABATA 3- Fire Hydrants W/ Band (4 rds/each leg)

*Complete all 4 Rounds of T1 then transition to T2, Then T3

Tuesday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

5/5 Single Arm KB Strict Press w/:02 pause overhead

5/5 Single Arm KB High Pulls

10 Alt. Step-Ups

:30 Row

Into ….

2 ROUNDS

50m Double KB Overhead Carry

10 Hollow Rocks

1:00 Row

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 15 DB Push Press (35/25)(30/20)

MIN 2 – 15/12 Cal. Row

MIN 3 – 15 Box Jumps

Metcon (4 Rounds for reps)

@15:00 MARK

4 SETS:

1:00 MAX Alt. DB Snatches (50/35)(35/25)

-Rest :30-

1:00 MAX SA DB Squats (50/35)(35/25)

-Rest :30-

1:00 MAX Sit-Ups

-Rest :30-

Tuesday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND…

10 Groiners

10 Bootstraps

10 Thoracic Rotations/Side

-into-

AMRAP x 6 MINUTES

10 PVC Pass Thrus

10 Box Step Ups

10 BB Goodmornings

10 Up Downs

Extended Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY*

5-7 Down + Finish

5-7 Elbows High + Outside

5-7 Muscle Snatch

5-7 Snatch Drops

5-7 Hang Snatch

*With Empty Barbell or PVC

**1st Set on Coaches Call

*** Take 8 Minutes To Complete Sets 2-3 On Your Own

-Rest as Needed b/t Sets-

Workout

Metcon (Time)

FOR TIME

18-12-6

Up-Down + Box Jump Over (24/20)

Hang Power Snatch (115/75)|(75/55)

-Rest 2:00-

6-12-18

Up-Down + Box Jump Over (24/20)

Hang Power Snatch (115/75)|(75/55)

-20:00 TIME CAP-