Workout of the Day

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds:

Partner Rowling!

*Each Partner completes 5 frames. Goal is to get exactly 100m. For every 1m over = 1 Air Squat, for every 1m under = 1 Burpee. BOTH PARTNERS COMPLETE PENALTY REPS!

Then…

2 rounds:

10 Scap Pull-Ups

10 Alt. Groiners

10 Cossack Squats

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100 Cal Row

100 C2B Pull-Ups

30 Power Clean (185/125)|(135/95)

50 C2B Pull-Ups

50 Cal Row

30 Power Clean

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

RX= 135/95, Pull-ups

-25:00 TIME CAP-
Scaled option:

100 Cal Row

100 banded pull-ups, jumping pull-ups, ring rows

30 Power Clean (light, or DB)

50 banded pull-ups, jumping

50 Cal Row

30 Power Clean (light, or DB)

*Lower Reps as Needed

PERFORMANCE
A.
Three sets not for time (15 min cap)
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B.
Three rounds for time of:
Run 400 Meters
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols
FITNESS
A.
Three Sets not for time (15 min cap):
Station 1 – Stationary Dips x 15-20 reps @ 1111
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B.
Three rounds for time of:
Run 400 Meters
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Alternating Cossack Squats with Kettlebell Goblet Hold

PERFORMANCE 2/14/17
A.
Every 90 seconds for 15 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
B.
For time:
Row 1000 Meters
60 Alternating Dumbbell Snatches (50/35lbs)
120 Double-Unders
FITNESS
A.
3-4 Rounds
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side
B.
For time:
Row 1000 Meters
60 Alternating Dumbbell Snatches
400 Meter Run

PERFORMANCE
A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
Compare today’s result to January 10, 2017.
B.
Complete as many rounds and reps as possible in 2 minutes of:
12 Push Presses (95/65lbs)
12 Overhead Reverse Lunges
Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
FITNESS
A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
Compare today’s result to January 10, 2017.
B.
Complete as many rounds and reps as possible in 2 minutes of:
10 Dumbbell Push Presses
10 Push-ups
10 Jump Lunges
Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Holds

PERFORMANCE
A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
Every 2 minutes, for 4 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%
B.
Complete as many rounds and reps as possible in 15 minutes of:
30 Wall Ball Shots (20/14 lbs)
30 Pull-Ups
30 Kettlebell Swings (24/16 kg)
FITNESS
A.
Three sets of:
Back Squat x 10 reps @ 20X1
Rest 90 seconds
Supine Medicine Ball Leg Curls x 12 reps @ 2010
Rest 90 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Strict Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings

A.
In teams of two, each member must complete the following for time:
Row 1000 Meters
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (32/24 kg)
Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs
After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…
B.
In teams of two, each member must complete the following for time:
Run 800 Meters
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (32/24 kg)
Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.

FITNESS & PERFORMANCE
A.
Four sets of:
10 Bulgarian Split Squats (Left Leg) @ 30X1
10 Bulgarian Split Squats (Right Leg) @ 30X1
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
B.
Three sets for times of:
Run 400 Meters
15 Dumbbell Thrusters (55/35 lbs)
Rest 3 minutes

PERFORMANCE 2/8/17
A.
Every 2 Minutes for 10 Minutes:
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
B.
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs)
Bar-Facing Burpees Over the Barbell
FITNESS
A.
3-4 Rounds
Station 1 – Romanian Deadlift x 8 reps @ 4011
Station 3 – Supine Ring Rows x 10 @ 2111
B.
For time:
40 Kettlebell Swings
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees
No Comments

FITNESS & PERFORMANCE
A.
Every 2 minutes, for 10 minutes (5 sets):
Strict Shoulder Press x 2-3 reps
B.
“Power Hungry”
For max calories:
3 Minutes of Assault Bike
Or
1,000 Meter Row for Time (max effort)
Rest 4 minutes
C.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups

PERFORMANCE
A.
Every 90 seconds for for 12 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 95+%
B.
Three rounds for time of:
100 Double-Unders
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)
FITNESS
A.
Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 – Back Squat x 8 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 45 seconds
B.
Three rounds for time of:
Run 400 Meters
20 Goblet Squats
20 Reverse Lunges