CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

TABATA MASH:

-SINGLE ARM KB DEADLIFTS (1.5/1)

-PUSHUPS

*SCALE TO ELBOWS/TOES WITH A FRONT TO BACK ROCK.

-SEATED, UNLOADED RUSSIAN TWISTS

-LEG RAISES OVER KB
1. COMPLETE 6 ROUNDS OF TABATA. 1 ROUND IS COMPLETING (1) 20 SECOND WORK/10 SEC REST INTERVAL AT EACH STATION.

2. HOLD THE STANDARD ON PUSHUPS OR SCALE THEM TO ELBOWS/TOES.

3. GOAL IS QUALITY OF MOVEMENT PRIORITIZED OVER REP COUNT.

Metcon

B: Metcon (Time)

“CARRY-ON”

STAGGER HEATS AS NEEDED IN GROUPS OF 3-4 EVERY MINUTE:

BUY-IN

5 BALL FACING BURPEES OVER THE BALL

35-10-35 BEAR HUG CARRY (150/100/70/50)

20/8 CAL AIR BIKE

THEN:

5 RFT:

5 HSPU

10 OHS (115/75)

15 PULLUPS
1. STAGGER GROUPS OF 4 STARTING EVERY MINUTE. THIS SHOULD KEEP THE BIKES DECONFLICTED.

2. CAP IS 16M. ADD 1 SECOND FOR EVERY REP NOT COMPLETED.

3. LINE UP IN EQUAL LINES BEHIND BALLS. GUYS CAN CHOOSE 150 OR 100. GIRLS CAN CHOOSE 50 AND A FEW CAN USE THE 70. 1ST IN LINE BEHIND THE 4 BALLS (150/100/50 OR 70/50 WOULD BE YOUR FIRST HEAT. NEXT MINUTE, NEXT IN LINE WOULD BEGIN.

4. GUYS USING 100# BALL WOULD BE CONSIDERED SCALED. GIRLS USING 70 ISN’T RX+, IT’S JUST THEM GETTING BETTER:)

5. IF STRICT HSPU, NO ABMAT. ABMAT IS FOR KIPPING HSPU ONLY.

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