CrossFit Vitality – CrossFit

TABATA TUESDAY

A: CFV PARTNER TABATA (4 Rounds for reps)

PARTNER TABATA

STATION 1:

OVER THE SHOULDER DBALL

(150/100/70/50)

STATION 2:

SYNCHRONIZED T2B

STATION 3:

DU’S

STATION 4:

PARTNER PUSHUPS + CLAP
1. SCALE DBALL AS NEEDED.

2. SCALE T2B TO KIPPING KNEES AS HIGH AS POSSIBLE OR PARTNER ABMAT MB TOSSES.

3. SCALE DU’S TO SINGLES.

4. SCALE PUSHUPS TO PLANK HOLDS WITH PARTNER CLAP.

5. SCORED EACH ROUND. OVER THE SHOULDER IS TOTAL REPS. SYNCHRO IS TOTAL REPS (IF EACH GOT 42, YOUR SCORE WOULD BE 42, NOT 84). SCORE FOR DU’S IS 1 REP FOR EVERY 10 TOTAL DU’S. IF COMBINED DU’S WAS 248, SCORE IS 24. SCORE FOR PUSHUPS IS TOTAL PUSHUPS (IF EACH GOT 20, SCORE IS 20, NOT 40). CLAP HANDS AT TOP OF EACH PUSHUPS. BOTH HAVE TO DO A PUSHUP AND CLAP OPPOSITE HANDS FOR REP TO COUNT.

6. 6 ROUNDS AT EACH STATION.

7. REST 60-90 SEC B/W STATIONS.

Metcon

B: VEGAS (AMRAP – Reps)

EMOM FOR 16M

MIN 1: ROW FOR CALS

MIN 2: 4 HEAVY SB + REST

MIN 3: OHS (95/65)

MIN 4: 4 HEAVY SB + REST
1. SCALE OHS TO FS AS NEEDED.

2. SCORE IS TOTAL REPS (CALS + OHS)

3. START EQUAL GUYS/GIRLS ON ROW AND OHS.

4. SB IS (50/30) IF NEEDED ANOTHER HEAVY SB, MAKE LAST PERSON TO STATION USE 70# FOR SB.

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