CrossFit Vitality – CrossFit

Strength/Skill

A: “DL/SQUAT COMPLEX” (Weight)

EVERY 3M FOR 12M

5 TNG DL – 2 HPC – 5 FRONT SQUATS
1. MUST USE THE SAME WEIGHT ACROSS ALL 4 SETS.

2. IF YOU ARE UNABLE TO COMPLETE ALL 4 SETS AT THE SAME LOAD, DROP TO LOWER WEIGHT AND SUBTRACT 60# FROM YOUR SCORE WHEN INPUT INTO WODIFY. SCORE WOULD BE LIGHTEST LOAD USED – 60 POUNDS.

3. ALSO, IF YOU ARE UNABLE TO COMPLETE ALL 4 SETS WITH THE SAME LOAD, PENALTY IS TO COMPLETE 30 BURPEES PRIOR TO WORKOUT.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

18M AMRAP:

BUY-IN

1 MILE RUN W/SLAMBALL (30/20)

W/REMAINING TIME:

4 HSPU

8 OVER THE BOX JUMPS (24/20)

12 SHOULDER PRESS (95/55)

16 WALKING LUNGE STEPS
1. FOR THOSE THAT HAVE NORMAL UNLOADED MILE RUN TIMES OF >9:00, DON’T TAKE A SLAMBALL ON THE RUN.

2. SCORE IS ROUNDS AND REPS.

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