Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8

Min 1: 10 Scap Pull-ups + 10 Hollow Rocks

Min 2: 8 Up Downs + 8 Step Overs

Metcon

Metcon (AMRAP – Rounds and Reps)

SIX SETS

AMRAP x 3 MINUTES

4 Box Facing Burpee Box Jump Over (24/20)

4 C2B Pull-ups

-Rest 1:00 b/t Sets-

*Pick-up where you left off at the end of each set. Score is total number of rounds.

Finisher

Metcon (No Measure)

3 SETS

15 V-Ups

:30 L Side Plank

:30 R Side Plank

30 Russian Twist

:30 Hollow Hold

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2:00 Bike

Three Rounds:

5 Tempo Push-ups (2121)

5 Burpees

5 Kip Swings

10 Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

4 MINUTE AMRAP:

10 Alt. DB Snatch (50/35)

10 Sit-ups
1:00 Rest

Metcon (AMRAP – Reps)

4 MINUTE EMOM:

12 Burpees
1 Minute Rest

Metcon (AMRAP – Rounds and Reps)

4 MINUTE AMRAP:

10 DB Front Rack Lunge (35/20)

20 Mountain Climbers
1 Minute Rest

Metcon (AMRAP – Reps)

4 MINUTE EMOM:

12 Burpees

Metcon

Metcon (Time)

@ 23:00 Mark

FOR TIME

20/17 Cal Bike

15 TTB

200 Meter Run

15/12 Cal Bike

12 TTB

200 Meter Run

10/7 Cal Bike

9 TTB

200 Meter Run

12 Minute Cap

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Single Unders or 20 Dubs

5/5 Moose Antlers

10 Alt Lunge with PVC Pass Through

10 Overhead Squat

Bergner Warmup with PVC:

5 Reps of each movements

1. Dip Drie

2. Shrug High Pull

3. High Hang Muscle snatch

4. High Hang Power Snatch

5. Drop Snatch

6. Hang power snatch

Strength

Optn1: Power Snatch (15 Minutes to Establish 5 Rep Touch & Go)

Optn2: Power Clean

If Snatching isnt an option for you, sub power cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

30 Double Unders

10 Power Snatch (95/65)|(75/55)
*Sub for power cleans if snatching isn’t an option today

Shifted Fitness & Performance – Body

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINTUES

8 Calorie Row

8/8 Single Arm DB Deadlift

8/8 Single Arm DB Press

8 V-ups

:30 Hang from Rig

Strength

10 Minute EMOM:

Strict Toes-To-Bar (5-8 Reps)

Strict Dumbbell Press (10 Reps)

Metcon

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 10 Burpees Over Rower

MIN 3 – 20 Alt. DB Snatches (50/35)

MIN 4 – Rest

Shifted Fitness & Performance – Variety

Warm-up

Warm-up (No Measure)

100 Meter Run

10 Walk outs

200 Meter Run

10 KB Deadlifts

10 light Plate G2O

10 Boot Strappers

200 Meter Run

10 Groiners

10 Pigeon

30 Calf Pedals

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

Partner 1) Run 400 meters

Partner 2) AMRAP of:

5 Burpees

10 Lunges

10 Plate G2O (45/25)
Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES:

Partner 1) Bike 25/20 Calories

Partner 2) AMRAP of:

5 Burpees

10 Russian KB Swings (53/35)

10 Ring Rows

Shifted Fitness & Performance – Body

Warm-up

Warm-up (No Measure)

100 Meter Run

10 Walk outs

200 Meter Run

10 KB Deadlifts

10 light Plate G2O

10 Boot Strappers

200 Meter Run

10 Groiners

10 Pigeon

30 Calf Pedals

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

Partner 1) Run 400 meters

Partner 2) AMRAP of:

5 Burpees

10 Lunges

10 Plate G2O (45/25)
Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES:

Partner 1) Bike 25/20 Calories

Partner 2) AMRAP of:

5 Burpees

10 Russian KB Swings (53/35)

10 Ring Rows

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

100 Meter Run

10 Walk outs

200 Meter Run

10 KB Deadlifts

10 light Plate G2O

10 Boot Strappers

200 Meter Run

10 Groiners

10 Pigeon

30 Calf Pedals

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

Partner 1) Run 400 meters

Partner 2) AMRAP of:

5 Burpees

10 Lunges

10 Plate G2O (45/25)
Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES:

Partner 1) Bike 25/20 Calories

Partner 2) AMRAP of:

5 Burpees

10 Russian KB Swings (53/35)

10 Ring Rows

Shifted Fitness & Performance – Build

Warm-up

Warm-up (No Measure)

4 Minute Tabata Bike

then…

Three Sets:

10 Monster walk with band

5/5 Cossak Squats

:30 Each Arm Banded Lat Stretch

Strength

Front Squat (6-4-2-2)

Secondary Strength

Three Sets:

Dumbbell Romanian Deadlift (12 Reps)

Box Slow Lowers (Hold Dumbbells in Front Rack 5/5)

Double Kettlebell Front Rack Carry (100 Meters)

Accessory

Two to Three Sets:

Dragon Flags (5 Reps)

Ab Wheel Roll Outs (10 Reps)

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Two Rounds:

:30 Jumping Jacks

:30 Run in Place

:15/:15 Runners Lunge

:15/:15 Leg Swings

:30 Single Unders

Metcon

Metcon (5 Rounds for time)

Every 4:00 for 20:00

200 Meter Run

250/200 Meter Row

50 Double Unders
Three Minutes to rest before next metcon

Metcon (Calories)

@ the 23:00 Mark

In Teams of Three:

12 Minute Max Calorie Bike
Three Minute to Rest before situps

Metcon (Time)

@ the 38:00 Minute Mark

For Time:

100 Sit-ups

Shifted Fitness & Performance – Body

Warm-up

Warm-up (No Measure)

EMOM x 9 Minutes

1) :45 Air Squats

2) :45 Lunges

3) :45 Plate Ground to Overhead

Strength

Back Squat (15 Minutes to Establish 5-RM)

Metcon

Metcon (Time)

FOR TIME

50-40-30-20-10

Plate Ground to Overhead (45/25)

Plate Overhead Lunges (45/25)
*15 Mintue Cap