Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

50m Jog

50m Skip

5/5 Split Squats

10 Up-Downs

Immediately into …

TABATA: 1 ROUND EACH MOVEMENT- :20 ON / :10 OFF

MVMT 1: Single-Unders

MVMT 2: SLOW High Jump Singles

MVMT 3: Penguin Jumps- NO JUMP ROPE

MVMT 4: 3 Singles + 1 Double-Under

MVMT 5: 1 Single + 1 Double-Under

MVMT 6: See if you can string 3+ double-unders together!

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

200m Run

10 Alt. DB Suitcase Lunges (50/35)(35/25)

20 Double-Unders

10 Burpees

Metcon (AMRAP – Rounds and Reps)

AT 20:00 MARK…

AMRAP x 4 MINUTES

12 Ring Rows

12 Med Ball G2OH (20/14)

-Rest 1:00-

AMRAP x 3 MINUTES

8 Ring Rows

8 Med Ball G2OH

-Rest 1:00-

AMRAP x 2 MINUTES

4 Ring Rows

4 Med Ball G2OH

*Score is Rounds + Reps of All 3 AMRAPS Combined

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Row

10 Alt. Groiners

10 Glute Bridges

:30 Shoulder Taps

THEN…

2 ROUNDS

5 Inchworms + Push-up

10 Barbell Deadlifts

10 Barbell Goodmornings

:30 HS Hold/Nose to Wall Hold

Strength

Deadlift (3-3-3)

3-3-3

Tempo Deadlift (30×1)*

-15:00 Minutes-

Workout

Metcon (Time)

FOR TIME

8-6-4-2-4-6-8

Deadlift (275/185)|(185/135)*

*After Every Set Complete…

8 Handstand Push-ups

16 MedBall G2OH (20/14)(14/10)

-17:00 CAP-

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

200m Run!

THEN

SURPRISE GAME!

Workout

Metcon (AMRAP – Rounds and Reps)

Part 1

IN TEAMS OF 3…

AMRAP x 20 MINUTES

P1 Completes…

6 Toe 2 Bar

14 Russian KB Swing (70/53)|(53/35)

24 Double Unders

While P2…

Wall Sit Hold

While P3…

Rests

-Rest 2:00-

Then complete Part 2.
*P1 works while P2 holds Wall Sit and P3 Rests. P1 completes a full round of the AMRAP then switches with P2. Then P2 switches with P3 and so on. Athletes must rotate in order.

(Part 1 – Score is Rounds / Part 2 – Score is Cals)

Metcon (AMRAP – Reps)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike
*Athletes must rotate in order. During the Bike, athletes rotate in order to complete Max Cals. No Wall Sit.

(Part 1 – Score is Rounds / Part 2 – Score is Cals)

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike, Run, or Row

into…

CHIPPER WARM-UP (5:00 CAP)

40 Jumping Jacks

30 Mountain Climbers

20 Jump Squats

10 Alt. Lunge with PVC Pass

10 PVC Strict Press

10 Alt. PVC Elbow Punches

1:00 Alt. Groiners

into…

Barbells Out- ON COACHES CALL…

5 Clean Deadlifts

5 Muscle Cleans

5 Power Cleans

5 Tall cleans

5 Squat Cleans

5 Push Press

5 Push Jerk

5 Split Jerk- Feet Only

5 Split Jerk Pause in Catch

5 Split Jerks

Strength

Clean and Jerk (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Clean & Jerk

*Last Seen 9/3/19

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Power Clean (155/105)|(115/75)

10 Shoulder to Overhead

-10:00 Time Cap-

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8 Samson Lunges

8 Plate Deadlifts

:20 Squat Hold with Plate

20 Jumping Jacks

Workout

Metcon (Time)

FOR TIME*

5-10-15-20-25-20-15-10-5

Plate Ground To Overhead (35/25)

Air Squats

*After every set, perform 20 Mountain Climbers

-18:00 Cap-

Finisher

Metcon (No Measure)

1:00 for MAX REPS X 2 ROUNDS:

Wall Sit

Jumping Luges

High Plank

Hollow Hold (Scaled- Tuck Hold)

Superman Hold

-1:00 REST-

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Push-Up to Down Dog

:20 Hollow Hold

20 Shoulder Taps

:45 Bike (Light-Mod)

2 ROUNDS

15 Glute Bridges

:30 Glute Bridge Hold

10 Perfect Air Squats (111X1)

Strength

Tempo Back Squat (51X1)

EMOM 14:

MIN1: 1 Tempo Back Squat

MIN 2: 2-5 SHSPU or 8-10 L-Sit DB Press

*Set 1: 55%, Set 2: 65%, Set 3: 70%, Set 4-6: 70%+

**Tempo is 5 seconds down, 1 second at the bottom, 1 second up

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – MAX Push-Ups

MIN 2 – 16/13 Cal Bike

MIN 3 – MAX V-Ups

(Score is Reps)

*Subtract 5 Reps for Every Calorie Missed on the Bike

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Hold

2:00 Child’s Pose

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

:30 Bike

:30 Up-Downs

:30 Ring Rows

:30 Plank

Workout

Metcon (Calories)

AMRAP X 5 MINUTES

MAX Calorie Row

-Rest 1:00-

Metcon (Calories)

AMRAP x 5 MINUTES

MAX Calorie Bike

-Rest 2:00-

Metcon (Time)

@ 13:00 MARK

5 ROUNDS FOR TIME

15 Push-Ups

20 Sit-Ups

-10:00 CAP-

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS :20 ON / :10 OFF

MVMT 1 – Banded Lat Pull Downs

MVMT 2 – Banded Tricep Extensions

Shifted Fitness & Performance – NCBURN

Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

500m Row

(rest remainder)

STATION 2

EMOM

15 Push-ups

STATION 3

AMRAP

5 Sit-ups

10 Air Squats

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills to get athletes started 25 feet each:

High Knees

Butt Kickers

Side Shuffle

Over/Under the Fence

200m run

Then get DBs out…

1 ROUND

10 Scap Pull-Ups

10 Scap Push-Ups

10 DB Deadlifts

10 Hollow Rocks

1 ROUND

10 Scap Pull-Ups

10 Scap Push-Ups

10 DB Front Squat

10 Arch Rocks

Skill

Workout

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Womens- 65# Squat Cleans

-35:00 CAP-

Metcon (3 Rounds for time)

BURN VERSION

3 SETS

30 DB Hang Squat Clean (50/35)|(35/20)

30 Pull-ups or 40 Ring Rows

800m Run

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

7 MIN AMRAP:

10 Up-Downs

5/5 Single Arm Ring Row

30 Single-Unders

5 Med. Ball Front Squats

5 Med. Ball Push Press to a target

Workout

“LET THE BALL DROP” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES**

12 Ring Rows

31 Double-Unders

19 Wall Balls (20/14)

**Every minute on the minute, including 3-2-1 GO, perform 5 burpees

(Score is Rounds + Reps)

Metcon (AMRAP – Reps)

@ 15:00 MARK…

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal. Bike

MIN 2 – 12 Lateral Box Step-Overs (24/20)

MIN 3 – 20 Alt. DB Snatches (50/35)(40/25)

Finisher

Metcon (No Measure)

2 SETS FOR QUALITY

10 Alt. Deadbugs

10/10 Single Leg Glute Bridges

5/5 Side Plank Rotations