Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS…

:30 Bike (Legs Only)

50ft. High Knees

:30 Bike (Arms Only)

50ft.Butt Kickers

:30 Bike (Arms + Legs)

100m Jog

Workout

Metcon (Time)

FOR TIME:

400m Run

immediately into…

5 ROUNDS

10 Cal Bike

15 Plate G2OH (45/35)(35/25)

immediately into…

400m Run

-14:00 Time Cap-

Metcon

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 12 Russian Kettlebell Swings (70/53) (53/35)

MIN 2 – Max Wall Sit

MIN 3 – 12 DB Push Press (50/35)(40/25)

MIN 4 – Max DBL DB Front Rack Hold (50/35)(40/25)

*EVERY 10 SECONDS = 1 REP

*Score is Reps TOTAL

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Tempo Air Squats (3031)

:30 Squat Hold

:30 Pigeon Stretch (Left Leg)

:30 Pigeon Stretch (Right Leg)

Into…

2 SETS OF:

7 Back Squats (30X1) W/ BB

Strength

Back Squat (5×1 (20X1))

Back Squat @80-90% of 1RM*

*Week 6 of Squat Cycle. Very heavy but doable for this week’s effort. Next week will be our test week of single reps building to new 1RM.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Back Squat (155/105)|(135/95)

21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Slow Pedal on Bike

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

Stop Sign Jog

5 Scap Push-Ups

5 Knee Push-Ups

5 DB Deadlifts → 5 DB Hang Power Cleans

5 Bootstappers → 5 Air Squats

→ = Progress on Second & Third Rounds

Workout

Metcon (Time)

2 ROUNDS FOR TIME

400m Run

20 Burpees

20 Wallballs (20/14)

20 Ring Row

*16:00 Time Cap

Metcon (AMRAP – Reps)

@ 20:00 MARK

4 ROUNDS FOR MAX REPS

1:00 Max Push-Ups

-Rest :30-

1:00 Max DB Hang Power Cleans (40#/25#)

-Rest :30-

1:00 Max Air Squats

-Rest :30-

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Step-Ups

5 Med Ball Front Squats (Round 1 w/ Pause, Round 2 no pause)

5 Med Ball Push Press to Target (Round 1 w/ Pause in Dip, Round 2 no pause)

5 Med Ball Thrusters → 5 Wall Balls

Workout

(AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES*

5 Box Jumps

7 DB Front Squats

9 Wall Balls

-Rest 2:00 b/t Sets-

*Start from the beginning for each new AMRAP
Score is combined rounds and reps from all 4 AMRAPS.

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP:

150m Row

10 Dumbbell Deadlifts

10 Dumbbell Hang Cleans

10 PVC Pass Throughs

5 Kipping Swings

5 Pull-ups or Ring Rows

Workout

Metcon (Time)

In teams of three, complete three rounds each of:

350 Meter Row

(rest station)

20 Dumbbell Hang Cleans (50/35 lbs)

(rest station)

10 Bar Muscle-Ups (or 15 Strict Pull-Ups)

(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.
30 Minute Cap

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS (progress movement every round)

:30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts

10 Reps of…Plate DL → Plate Front Squat → Plate G2O → Plate Thruster

10 Reps of…BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper

Workout

Metcon (3 Rounds for reps)

EVERY 9:00 FOR 27:00…

1500m Row

25 Plate Ground to OH (45/35)|(35/25)

Max Double Unders in Remaining Time
*Score double unders only for each round

*If there are not enough rowers, row can be substituted for 75/60 Calories on bike or 1200 Meter Run

Optional Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

15 DB Floor Press (Heavy)

:45 “Gun Hold” w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

5 Burpees

10 DB Strict Press

5/5 Single Leg DB RDLs

10 Lunges

:20 Hollow Hold

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 12/10 Cal. Bike

MIN 2 – 10 DB Weighted Lunges (50/35)

MIN 3 – 15 DB Push Press (35/20)

MIN 4 – 10 DB Bent Over Row (50/35)

Workout

Start @ 20:00 Mark

Metcon (Time)

WORKOUT

FOR TIME

9-12-15-18-21*

Alt. DB Snatch (50/35)

V-ups

*100m Run b/t

Rounds.

*12 Minute Time Cap

Finisher

Metcon (No Measure)

2-3 SETS

1:00 KB Calf Smash (Ea.

Leg)

1:00 Bar Hang

20 Banded Hamstring Curls

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Start off with a class 400m jog!

into…

AMRAP x 6 MINUTES

6 DB Hang Squat Cleans (light DB’s)

6 DB Push Press

6 DB Bent Over Row

6 Kip Swings or Ring Rows

Extended Warm-up

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the workout.

Workout

Metcon (Time)

FOR TIME

400m Run

into…

2-4-8-12-8-4-2

Hang Squat Clean Thruster (115/75)|(75/55)

4-8-16-24-16-8-4

Pull-up

*18 Minute Time Cap

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

20 High Jump Single-Unders or Double Unders

10 DB Deadlifts

10 DB Hang Squat Cleans

:30 Farmer’s Hold

:30 Hollow Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

60 Double-Unders

40 Sit-Ups

20 DB Deadlifts (40/25)

100m KB or DB Farmer’s Carry (53/35)

20 DB Hang Squat Cleans (40/25)

Workout

Begin at 20:00 Mark

Metcon (AMRAP – Rounds and Reps)

STATION 1

3 Minute AMRAP

10 Weighted Step-ups (25/15)

10 MB Push Press (20/14)

*1 Minute Rest

Metcon (AMRAP – Reps)

STATION 4

1:00 Wall Sit

1:00 Plank

1:00 Wall sit

*1 Minute Rest
1 rep for every 10 seconds

Metcon (AMRAP – Rounds and Reps)

STATION 3

3 Minute AMRAP

10 Weighted Step-ups (25/15)

10 MB Push Press (20/14)

*1 Minute Rest

Metcon (AMRAP – Reps)

STATION 4

1:00 Wall Sit

1:00 Plank

1:00 Wall sit
1 rep for every 10 seconds

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

200 Meter Run

then

Line Drills:

Knee Hugs

Toy Soldiers

Quad Pulls

Lunge with rotation

Ostrich Walk

then

10 Leg Swings Each Leg

then

Rowers and Bikes out

Two Rounds:

:30 Sprint on Each

Workout

Metcon (Time)

5 SETS FOR TIME

250m Row

200m Run

20/15 Cal. Bike

-Rest 2:00 b/t sets-
23 Minute Cap

Score time on the clock at the completion of fifth round – do not subtract rest

Optional Finisher

Warm-up (No Measure)

4:00 Couch Stretch (2:00/Each Side)