CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

A1. BANDED KB SWINGS

10 REPS

REST 30 SECONDS

A2. 5 TALL BOX JUMPS

REST 30 SECONDS

A3. 20 YARD PLATE PUSH SPRINT

REST 3M, X3
1. NO MISTAKES ON BOX JUMPS.

2. PLATE PUSH NEEDS TO BE A SPRINT OR MODIFY THE DISTANCE TO SOMETHING THAT CAN BE SPRINTED THE ENTIRE WAY.

3. PUT IN GROUPS OF 3-4 TO KEEP MINIMAL EQUIPMENT OUT SO WE CAN CONTROL QUALITY OF MOVEMENT.

Metcon

B: “CLUE” (5 Rounds for weight)

EVERY 3 MINUTES FOR 15 MINUTES:

450M/350M ROW

+

1 POWER CLEAN
1. SCORE IS TOTAL LOAD LIFTED ON THE POWER CLEAN. CAN HAVE AS MANY ATTEMPTS AS NEEDED ON POWER CLEANS BUT ONLY COUNT HEAVIEST REP EACH ROUND. MUST BE DONE WITH THE LIFT BEFORE 3M ROUND ENDS.

2. ROW CAN BE AS SLOW AS DESIRED, JUST NEED TO LEAVE ENOUGH TIME TO CHANGE WEIGHT IF NEEDED AND COMPLETE A MINIMUM OF 1 REP. IF NO SUCCESSFUL POWER CLEAN COMPLETED, SCORE IS 0# FOR THAT ROUND.

3. GUYS CAN DO AIR BIKE INSTEAD OF ROW. AIR BIKE CALS ARE 25. ONLY PUT REALLY EFFICIENT ROWERS ON THE AIR BIKES. IF NOT A GOOD ROWER, THEY ROW, NOT BIKE.

4. AIR BIKE IS NOT A SPRINT. SUSTAINED 80-85% EFFORT IS GOAL.

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