Our Blog - Shifted Fitness & Performance

3.24.17

“CrossFit Open Workout 17.5”
Ten rounds for time:
9 Thrusters (95/65 lbs)
35 Double Unders

Group Class 3.23.17

PERFORMANCE
Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted:
Row 500 Meters
5 Clean & Jerks

Score total load successfully lifted over the course of the six sets – total of 30 possible reps.

FITNESS
Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted:
Row 500 Meters
15 Kettlebell Swings

3.21.17

PERFORMANCE
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
Run 400 Meters

FITNESS
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
15 Burpees
20 Walking Lunges with Farmer’s Carry
Run 400 Meters

3.20.17

MARCH 20, 2017 – PERFORMANCE
PERFORMANCE
PERFORMANCE
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Three rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Dumbbell Thrusters (55/35 lbs)

FITNESS
A.
Back Squat
*Set 1 – 6 reps
*Set 2 – 8 reps
*Set 3 – 10 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
(Use the same load for all 5 sets.)

Banded Face Pulls x 15 reps in between each back squat set

B.
For time:
40/30 Calories of Assault Bike
20 Dumbbell Thrusters (heavy)
40/30 Calories of Assault Bike

Time cap = 12 minutes

Group Class 3.17.17

PERFORMANCE

“CrossFit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups

FITNESS
A.
Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calories of Assault Bike
15 Wall Ball Shots
15 Kettlebell Swings
15 Dumbbell Push Presses

3.16.17

PERFORMANCE
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

FITNESS
A.
Four Rounds of the Following:
Dumbbell Walking Lunges x 20 Reps
Turkish Get up x 3 Reps each side
V-ups x 20 Reps

B.
For Time:
20 Dumbbell Cleans (45/25 lbs)
30 Stationary Dips
15 Dumbbell Cleans
20 Stationary Dips
10 Dumbbell Cleans
15 Stationary Dips

Group Class


Shifted Fitness & Performance – Group Class

Performance

Power Clean (Every 90 seconds for 15 minutes 1 Rep)

Fitness

Dumbbell Walking Lunges (20 Reps)

Turkish Get Up (3 reps each side)

V-Ups (20 Reps)

Performance

Metcon (Time)

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Power Clean

Ring Muscle-Up

Metcon (Time)

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

Fitness

Metcon (Time)

For Time:

20 Dumbbell Cleans (45/25 lbs)

30 Stationary Dips

15 Dumbbell Cleans

20 Stationary Dips

10 Dumbbell Cleans

15 Stationary Dips

Group Class 3.15.17

PERFORMANCE
A.
E2x12 Minutes
Pause Front Squat x 3 Reps @33X1
Three second decent & three second pause at the bottom

B.
Three sets for times of:
40 Calorie Row
30 Wall Ball Shots (20/14 lbs to 10′ Target)
20 Box Jumps (24″/20″)
10 Handstand Push-Ups
Rest 3 minutes

FITNESS
A.
Three to Four sets of:
Goblet Squat x 15 Reps
Nose-to-Wall Handstand Hold x 60 seconds
Reverse Snow Angels x 20 reps @ 3030

B.
Three sets for times of:
40 Calorie Row
30 Wall Ball Shots
20 Box Jumps or step ups
10 Dumbbell Push Press
Rest 3 minutes

Group Class 3.14.17

PERFORMANCE

A.
Every 2 minutes, for 12 minutes (4 sets):
Bench Press x 8 reps

B.
For time:
800 Meter Run
20 Deadlifts (225/155 lbs)
20/15 Muscle-Ups
20 Deadlifts (225/155 lbs)
800 Meter Run
(20 min time cap)

FITNESS

A.
Every 2 minutes, for 12 minutes (4 sets):
Bench Press x 8 reps

B.
800 Meter Run
30 KB Deadlifts(72/53)
30 Pull-ups
30 KB Deadlifts
800 Meter Run

Group Class 3.13.17

PERFORMANCE
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%
Rest 2 minutes

Against a 3-minute running clock, complete:
Row 500 Meters
50/35 lb Dumbbell Thrusters x Max Reps
Rest 3 minutes between sets, and perform a total of 4 sets.

FITNESS
Three to Four Rounds
Alternating Cossack Squats x 20 reps
Supine Ring Row x 10 reps
Side Plank x 45 seconds each side

Against a 3-minute running clock, complete:
Row 500 Meters
50/35 lb Dumbbell Thrusters x Max Reps
Rest 3 minutes between sets, and perform a total of 4 sets.