CrossFit Vitality – CrossFit

Weightlifting

A: OTM DEADLIFTS (3 Rounds for weight)

OTM FOR 9 MINUTES

DEADLIFT

MIN 1-3: 8 REPS (LIGHT)

MIN 4-6: 4 REPS (MODERATE)

MIN 7-9: 2 REPS (HEAVY)
1. GIVE ATHLETES 5-7 MINUTES TO WORK UP TO THEIR LIGHT LOADS. THIS SHOULD BE SOMEWHERE IN THE 155-185 RANGE FOR GUYS, AND 85-105 FOR LADIES.

2. MODERATE LOADS SHOULD BE 225/125 ISH

3. HEAVY LOADS SHOULD BE 275/155 ISH.

4. FOR MODERATE AND HEAVY LOADS, NO TNG REPS, DEAD PULL EVERY REP.

5. NO DROPPING FROM THE TOP, NO MIXED GRIP FOR ANY REPS.

6. SCORE IS TOTAL LOAD. (LIGHT LOAD + MODERATE LOAD + HEAVY LOAD). ONLY ADDING 1 LOAD AT EACH 3 MINUTE SEGMENT.

Metcon

B: WILEY COYOTE (Time)

FOR TIME:

60 OHD LUNGES (35/15)

50 DL (185/125)

40 PULLUPS

800M SB RUN
1. PLATE CAN’T TOUCH THE GROUND ONCE LUNGES BEGIN. CAN’T REST ON TOES OR LAP, MUST BE HELD UNTIL ALL 60 LUNGES ARE COMPLETED.

2. LUNGES ONLY COUNT WHILE PLATE IS OHD.

3. SB RUN IS 30/20

4. RUN IS TO POPLAR WOODS ENTRANCE AND BACK.

5. PENALTY FOR PUTTING PLATE DOWN IS 5 BURPEES.

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