CrossFit Vitality – CrossFit

Gymnastics

A: “VITALITY PUSH/PULL BENCHMARK” (4 Rounds for reps)

IN 15M:

PERFORM 4 SETS OF:

MAX DEADHANG PULLUPS

NO REST

MAX SET OF U/B PUSHUPS
1. REST AS NEEDED BUT ALL 4 SETS NEED TO BE DONE IN 15M.

2. SCALE PULL-UPS TO 4 SETS OF FLEXED ARM HANG FOR TOTAL TIME.

3. SCALE PUSHUPS TO BOX PUSHUPS.

4. FOCUS IS ON FORM OVER HIGHER REPS

Metcon

B: “PAPERWEIGHT” (Time)

3 RFT:

15 PC (115/75)

12 S20

9 HSPU

400M RUN
1. STAGGER INTO 2 HEATS. 2ND HEAT CAN START WHEN 1ST HEAT IS ON RUN AND IT SHOULD DECONFLICT WELL.

2. MAKE SURE TO SEPARATE THOSE THAT CAN DO HSPU EQUALLY IN BOTH HEATS.

3. RUN OUTSIDE IF POSSIBLE, INSIDE IF NECESSARY.

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