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CrossFit


Shifted Fitness & Performance – CrossFit

Performance

Hang Clean (15 Minutes to Build – Must be a squat clean)

Fitness

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

Minute 1 – 24 Air Squats

Minute 2 – 16 Wall Balls (20/14)

Minute 3 – 8 Hang Squat Clean (95/65)|(75/55)
Sub dumbbell squat cleans for fitness

Fitness & Performance

10 KB Deadlits + 10 KB Swings + 10 KB Goblet Squats (Five Sets Building in Weight)

CrossFIt


Shifted Fitness & Performance – CrossFit

Metcon (Time)

3 SETS

50 Double Unders

20 DB Push Press (45/35)|(35/25)

50 Double Unders

:30 HS Hold (wall)

-Rest 1:00 after all three sets-

Metcon (Time)

3 SETS

10/8 Calorie Row

20 Ring Rows

10/8 Calorie Row

7 Bar Muscle-Ups

-Rest 1:00 after all three sets-

Finisher

Handstand Walk Pracitce (10 Minutes of Practice)

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (Time)

PARTNER WORKOUT

2 ROUNDS FOR TIME

1 Mile Run*

100 Wall Balls (20/14)

100 Burpees

*Partners alternate 400m at a time on run. Reps of Wall Ball and Burpees can be split in any manner, one works while one rests.

CrossFit


Shifted Fitness & Performance – CrossFit

Strength

Dumbbell Bench Press (10 Reps)

Followed by:

8 Ring Rows with feel elevated

1:00 Side Plank on Each Side

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

10 Right Arm Hang DB Snatch (50/35)|(35/20)

30 Double Unders

10 Left Arm Hang DB Snatch

30 Double Unders
45 Single Unders

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

3 Power Clean (205/145)|(135/95)

6 T2B

9 Push-ups

-Rest 1:00 between sets and pick up where you left off-
Fitness Option:

Dumbbell Cleans

Sit-ups

Push-ups

Finisher

Stretching!

CrossFit


Shifted Fitness & Performance – CrossFit

Performance

Overhead Squat (4×5)

Building each set to heaviest set of five reps.

Fitness

Goblet Squat (10 Reps)

Overhead Hold (60 Seconds)

Dumbbell Walking Lunges (20 Reps)

Metcon

Metcon (AMRAP – Reps)

EMOM x 14 MINUTES

7 OHS (75/55) | Empty Bar

7 C2B Pull-ups
Scale to front squats if overhead squat is not an option today.

Fitness Option: Dumbbell front Squats and pull-ups

*No banded pull-ups today, not enough time in minute to get in and out. Jumping pull-ups today!

CrossFit

Shifted Fitness & Performance – CrossFit

Metcon (Time)

3 ROUNDS FOR TIME

800m Run

30/24 Calorie Bike

25 Box Jumps (24″/20″)

*30:00 Time Cap

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