CrossFit Vitality – CrossFit

Weightlifting

A: SPEED BACK SQUATS (3 Rounds for weight)

SPEED BACK SQUATS

10 REPS AT AGGRESSIVE PACE. STAY UNDER CONTROL BUT FOCUS ON DRIVE OUT OF THE BOTTOM.

REST 3M, X3
1. AS HEAVY AS POSSIBLE WHILE MAINTAING SPEED THROUGH ALL 10 REPS.

2. NO PAUSE AT TOP OF REP, STAND AND THEN RIGHT INTO NEXT REP.

3. KEEP SAME LOAD THROUGHOUT ALL 3 SETS. FOCUS IS SPEED, NOT LOAD.

4. ONLY CHANGE WEIGHT IF YOU HAVE TO LOWER LOAD TO REGAIN SPEED.

Metcon

B: LUCKY CHARMS (AMRAP – Rounds and Reps)

14M AMRAP:

200M/150M ROW

21 THRUSTERS (95/65)

15 PULLUPS

9 OVER THE BAR BURPEES

200M/150M ROW

21 THRUSTERS (115/75)

15 PULLUPS

9 OVER THE BAR BURPEES

200M/150M ROW

21 THRUSTERS (135/85)

15 PULLUPS

9 OVER THE BAR BURPEES

200M/150M ROW

21 THRUSTERS (155/95)

15 PULLUPS

9 OVER THE BAR BURPEES
1. SCORE IS ROUNDS AND REPS, ROW COUNTS AS 1 REP FOR EACH 100M. GIRLS COUNT 1 REP FOR 100M, 2 REPS FOR COMPLETED 150M. EACH 21/15/9 SEGMENT COUNTS AS 1 ROUND.

2. WHEN UNABLE TO COMPLETE THRUSTERS AT NEXT LOAD, SCALE BY KEEPING LOAD THE SAME FOR NEXT ROUND.

3. SCALE PULLUPS TO JUMPING PULLUPS.

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