Shifted Fitness & Performance – CrossFit

Fitness & Performance

Metcon (3 Rounds for time)

3 SETS

2 ROUNDS FOR TIME

20/15 Calorie Bike

20 DB Push Press (50/35)|(35/20)

50 Double Unders

-Rest 2:00 between sets-

Finisher

Metcon (No Measure)

3 SETS

8/8 DB Bent Over Row

Max Rep RIng Rows

-Rest 1:30 between sets-

Shifted Fitness & Performance – CrossFit

Performance

Deadlift (6×3)

Build to a Heavy triple and hold across for all 6 sets

Fitness

Romanian Deadlift (10 Reps)

Barbell Hip Bridges (10 Reps)

Ab Wheel Roll Outs (10 Reps)

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2-4-6-8…

Deadlift (225/155)

Lateral Burpee Over Bar
DB Deadlifts may be subbed for barbell if needed

Shifted Fitness & Performance – CrossFit

Performance

Front Squat (5-5-5-5)

Build to a moderate to heavy set of five

Fitness

Dumbbell Front Squat (10 Reps)

Double Arm Dumbbell Overhead Hold (30 Seconds)

No sway in the back, keep the rib cage pulled down and core tight

Prone Plank (1 Minute)

Performance

Metcon (Time)

2 ROUNDS FOR TIME

1000m Row

25 Kettlebell Swings (70/53)|(53/35)

25 Front Squats (95/65)|(75/55)

Fitness

Metcon (Time)

2 ROUNDS FOR TIME

1000m Row

25 Kettlebell Swings

25 Goblet Squats

Shifted Fitness & Performance – CrossFit

Fitness & Performance

Metcon (Time)

FOR TIME

60 Plate Ground to Overhead (45/35)|(25/15)

40 Pull-ups

20 Box Jump (30/24″”)

200m KB Front Rack Carry (53/35)

20 Box Jump (30/24″”)

40 Pull-ups

60 Plate Ground to Overhead (45/35)|(25/15)

*25 Minute Cap

Shifted Fitness & Performance – CrossFit

Performance

Metcon (AMRAP – Reps)

8 SETS

AGAINST A 2:00 CLOCK

20/15 Calorie Row

Max HSPU in remainder of time

-Rest 2:00 between sets-
You may kip on these, but please be careful on your neck! Control yourself down and brace while kipping

Fitness

Metcon (AMRAP – Reps)

8 SETS

AGAINST A 2:00 CLOCK

20/15 Calorie Row

Max L-Seated DB Press in remainder of time

-Rest 2:00 between sets-

Finisher

Metcon (No Measure)

3 SETS

15 Perfect Push-ups

15 Perfect Ring Rows

1:00 Plank

Shifted Fitness & Performance – CrossFit

Fitness & Performance

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

Odd – 8 Power Cleans (155/105)|(115/75)

Even – 8 Strict Pull-ups

-Rest 4 Minutes-
Fitness: Sub heavy dumbbell cleans and 12 Ring Rows for pull-ups

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

Odd – 12/10 Calorie Bike

Even – 12 Burpee Over Bar

Shifted Fitness & Performance – CrossFit

Performance

Back Squat (15 Minutesto Build to Set of 5 Reps)

Get atleast four good working sets in. Lots of time for warm up sets today.

Fitness

Single Leg Squat (10 Reps Each Leg)

Single Leg Deadlift (10 Reps Each Leg)

Goblet Squat (Tempo @ 3311)

Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

200 Double Unders

100 Wall Balls (20/14)

50 T2B

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

300 Single Unders

100 Wall Balls

50 Sit-ups

Shifted Fitness & Performance – CrossFit

Metcon (Time)

FOR TIME

21-15-9

Deadlift (135/95)|(95/65)

Shoulder to OH

-Rest 3:00-

15-12-9

Deadlift (155/105)|(115/75)

Shoulder to OH

-Rest 3:00-

12-9-6

Deadlift (185/125)|(135/95)

Shoulder to OH
Score your final time with the rest periods included

Metcon (Time)

FOR TIME

21-15-9

KB Deadlift

KB Swing

DB Push Press

-Rest 3:00-

15-12-9

KB Deadlift (@ heavier weight)

KB Swing

DB Push Press

-Rest 3:00-

12-9-6

KB Deadlift (@ heavier weight)

KB Swing

DB Push Press

Shifted Fitness & Performance – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Shifted Fitness & Performance – CrossFit

Performance

Clean and Jerk (Two Power Clean and Push Jerks)

18 Minutes to Build to heaviest set of two

Fitness

Single Leg Deadlift (10 Reps Each Leg)

Push-ups (10 Reps)

If you have solid push-ups, add weight on your back

Ab Wheel Roll Outs (10 Reps)

Performance

Metcon (Time)

FOR TIME

15-12-9

Clean and Jerk (135/95)|(95/65)

30-24-18

Calorie Row

*15 Minute Cap

Fitness

Metcon (Time)

FOR TIME

15-12-9

Dumbbell Cleans

Burpees

30-24-18

Calorie Row

*15 Minute Cap