CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (3 Rounds for reps)

TABATA “TUESDAY”

-C2B

-HSPU

-ASS BIKE
1. 6 ROUNDS AT EACH STATION BEFORE SWITCHING.

2. SCALE C2B TO PULLUPS/JUMPING PULLUPS/RING ROWS

3. SCALE HSPU TO SINGLE ARM KBS PRESS WITH NO PAUSE AT TOP. SWITCH ARMS EVERY ROUND.

4. MORE THAN 18 PEOPLE, MAKE 1 MALE IN EACH GROUP DO THE SKI-ERG INSTEAD OF ASS BIKE.

5. SCORE IS TOTAL NUMBER OF REPS AND CALORIES.

Metcon

B: CONSISTENCY (4 Rounds for weight)

A1. 5 TNG POWER CLEANS

REST 10 SECONDS

A2. 5 TNG PUSH JERKS

REST 10 SECONDS

A3. MAX U/B DU’S

REST 3M, X4
1. BARS COME FROM THE GROUND.

2. MUST DROP THE BAR AFTER 5TH TNG PC AND PICK BACK UP TO INITIATE PUSH JERKS.

3. IF NO DU’S, COMPLETE 50 SINGLES.

4. SCORE IS TOTAL LOAD + DU’S COMPLETED. MAX DU’S PER ROUND IS 100

5. SCALED SCORES CAN INCLUDE U/B SET OF SINGLES WITH A MAX OF 50 FOR EACH ROUND.

6. 1 BAR FOR A1 AND A2, WEIGHT MUST BE SAME FOR BOTH PC AND PJ.

7. ATHLETE CHOOSES LOAD. 4 SEPARATE SCORES TOTALING 1 NUMBER.

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