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Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2 ROUNDS

Partner Banded Run to Dumpster

10 Alt. Step-Ups

5 DBL DB Deadlifts

5 DBL DB Hang Snatch

10 Up-Downs

Metcon

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – 100m Run

MIN 2 – 15 Box Jumps

-Rest 2:00-

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – 15 DBL DB Snatch (35/25)

MIN 2 – 10 Burpees

-Rest 2:00-

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – 100m Run

MIN 2 – 15 DB Front Squats (50/35)

Finisher

Metcon (No Measure)

2 SETS

:30 DB Hollow Flutter Kicks :30 Superman

-Rest 1:00-

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of a graduated warm-up

Round One:

1:00 row

8 reps each of…

Air Squat

DB Strict Press

Push-up

Sit-up

Round Two:

1:00 Row

8 reps of each..

Jumping Squats

DB Push Press

Dive Bomber

Bicycles

Round Three:

1:00 Row

8 reps of each…

Jumping Luges

DB Push Jerk

Clapping Push-up

V-ups

Strength

Metcon (Weight)

In a Team of Three, on a 20 minute running clock, build to a 3-RM Bench Press

*Score is combined highest weight of all three athletes.

Metcon

Metcon (Calories)

AMRAP x 10 MINUTES

Max Cals on Bike

*Score is total calories. Athletes can rotate in any order.

CrossFit


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Three Rounds

100 Meter Run

15 Plate Hops (45lb plate)

10 Air Squats

10 PVC Pass Throughs

10 PVC Overhead Squats

5 Burpees

Metcon

Metcon (Time)

In teams of two, alternating each movement, complete ten rounds for time of:

400 Meter Run

10 Overhead Squats (115/75 lbs)

10 Burpee Box Jump-Overs (24″/20″)

*35 Minute Cap

Burn


Shifted Fitness & Performance – Burn

Strength

Metcon (Weight)

Four Rounds:

10/10 Front Rack Step-ups

Farmer’s Carry to dumpster and back in

-Rest 1:00-

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES:

18 Dumbbell Cleans (50/35)

15 Weighted Jump Squats

10 Push-ups

200 Meter Row

Finisher

Metcon (No Measure)

3 SETS

15 V-Ups

:30 L Side Plank

:30 R Side Plank

30 Russian Twist

:30 Hollow Hold

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 9 MINUTES

100 Meter Run

10 Med Ball Thrusters

10 Up Downs

8 Shoulder Swings

8 Kipping Knee Raises

6 Ring Rows

1 Strict Pull-up

Skill

Strict Muscle Ups (8 MINUTE EMOM – 1 Rep)

If you don’t have a strict ring muscle up, perform two kipping muscle ups, or 3-5 Strict Pull-ups.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES:

60 Wall Balls

50 Calorie Bike

40 Toes to Bar

30 Power Cleans (135/95)(95/65)

20 Muscle Ups
*Athlete’s choice Bar or Ring

*If you don’t have a muscle up, sub burpee chest to bar

*The bike cap is 4:30

Butts & Guts


Shifted Fitness & Performance – Butts & Guts

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

20 DB Romanian Deadlift

10 Weighted Step Ups Right

10 Weighted Step Ups Left

20 Plank Steps Up and Off Med Ball

20 Tuck Ups

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Bike

10 Air Squats

5 Yoga Pus-ups

10 Dumbbell Rows

Metcon

Metcon (AMRAP – Reps)

STATION 1:

2:00 Max Double Unders

Rest 1:00

2:00 Max Double Unders

Metcon (AMRAP – Reps)

STATION 2:

2:00 Max Air Squat

Rest 1:00

2:00 Max Air Squat

Metcon (AMRAP – Reps)

STATION 3:

2:00 Max DB Push Press (35/20)

Rest 1:00

2:00 Max DB Push Press

Metcon (Calories)

STATION 4:

2:00 Max Bike

Rest 1:00

2:00 Max Bike

Metcon

Metcon (Time)

10 ROUNDS FOR TIME :

7 DB Thrusters (35/20)

7 Ring Rows
*10 Minute Cap

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

5:00 AMRAP:

1 Wall Walk

3 Push-ups

6 Air Squats

9 Sit-ups

Rowers out:

1) :30 @ 70% effort

2) :20 @ 80% effort

3) :10 @ 85% effort

4) :15 @ 100% effort

Part One

1000m Row (Time)

Max Effort 1000m Row
*If two heats, second heat start at 7:00 Mark

Part Two

Metcon (AMRAP – Rounds and Reps)

@ 8:00 Mark/15:00

AMRAP x 7 MINUTES

2 Front Squat (185/135)|(135/95)

4 Strict Handstand Push-ups
Sub dumbbell strict press for SHSPU

Part Three

Metcon (2 Rounds for reps)

2 SETS

Max Front Squat

*Use the same weight from the workout. Movement can not stop at the top…must be consecutive reps.

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Two Rounds

5 Calorie Bike

10 KB Deadlifts

10 KB Russian Swings

10 Lunges

100 Meter Run

Then:

One Time:

10 Leg swings each direction each leg

Toe Walks 25′

Heel Walks 25′

10 Groiners Each Leg

Metcon

Bike: Metcon (Calories)

On 3:00 Clock:

15 Up-Downs then Max Calorie Bike

-1:00 Rest-

KB: Metcon (AMRAP – Reps)

On 3:00 Clock:

15 Up-Down then Max KB Swing (53/35)

-1:00 Rest-

Box: Metcon (AMRAP – Reps)

On 3:00 Clock:

15 Up-Down then Max

DB Front Rack Lunges (one dumbbell 50/35)

-1:00 Rest-

Run: Metcon (Distance)

On 3:00 Clock:

15 Up-Down then Max Distance Run

Metcon

Metcon (Time)

@ the 18:00 Minute Mark:

Garb a Partner:

For Time:

400 Meter Run Each

200 Meter Run Each

400 Meter Run Each

200 Meter Run Each

400 Meter Run Each

Rest while your parter works, alternating each run.

*16 Minute Cap

Burn

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 MINUTE EMOM:

5 Calorie Row

Air Squats in remaining time

4 MINUTE EMOM:

1) 10 Medball Thrusters + bottom of squat hold

2) 5 Yoga Push-ups + plank hold

Metcon

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 18/16 Cal Row

MIN 2 – 18 Wall Balls

MIN 3 – 18/15 Push-Ups

Metcon

Metcon (AMRAP – Reps)

@21:00 Minute Mark

1:30 Max DB Front Squat(50/35)(only one dumbbell)

1:30 Max Sit-ups

Metcon (Time)

@24:00 Mark

3:00 Plank
*Score total time

Metcon (AMRAP – Reps)

@27:00 Minute Mark

1:30 Max DB Front Squat (50/35)(only one dumbbell)

1:30 Max Sit-ups