CrossFit Vitality – CrossFit

Weightlifting

A: “PAUSE COMPLEX” (AMRAP – Rounds and Reps)

IN 15M FIND MAX LOAD OF COMPLEX

TEMPO DL + HANG SQUAT CLEAN + PAUSE JERK
1. 3 SECOND TEMPO DL PAUSING AT MID-THIGH FOR 2 SEC, AFTER PAUSE EXPLODE INTO HSC AND STAND. ONCE YOU STAND FROM HSC, DIP AND PAUSE FOR 2 SECONDS, EXPLODE INTO PUSH JERK AND STAND. THAT IS ONE COMPLEX.

2. GOAL IS QUALITY OVER LOAD.

3. SCORE IS MAX LOAD LIFTED/BW. FOR EXAMPLE: LIFTED 245, WEIGH 225, SCORE IS 245/225 = 1.09. ENTERED INTO ROUNDS AND REPS AS 1+9. ROUNDS WOULD BE FOR THOSE THAT HAVE GREATER THAN ONE. FOR LESS THAN 1, IT WOULD JUST BE ENTERED INTO REPS WITH A 0 FOR ROUNDS.

Metcon

B: 1000m Row (Time)

Max Effort 1000m Row

Metcon

C: THE WINDING ROAD (AMRAP – Rounds and Reps)

B. 10M AMRAP OF:

1 TRIP BC – 1 TRIP RUN

10 C2B PULLUPS

10 DL (225/125)

10 T2B

(RX+)

10M AMRAP OF:

1 TRIP BC – 1 TRIP RUN

10 PULLUPS

10 DL (185/105)

10 STATUE OF LIBERTY (15/10)

(RX)

1. IF UNABLE TO DO T2B, SCALE TO STATUE OF LIBERTY. FOR THIS WORKOUT, NO SCALING TO KNEES AS HIGH AS POSSIBLE.

2. IF NO PULLUPS, SCALE TO JUMPING PULLUPS.

3. SEPARATE SCORE FOR ROW AND AMRAP.

4. STAY ON RIGHT FOR BC, RUN ON THE RIGHT COMING BACK ON TURF AND SHOULD BE FINE.

5. BC IS WITHOUT SLIDERS

6. 1 REP FOR BC AND 1 REP FOR RUN. 32 REPS PER ROUND. SCORE IS ROUNDS+REPS.

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