CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (3 Rounds for reps)

EVERY MINUTE ON THE MINUTE FOR 12M

MIN 1: PULLUPS

MIN 2: T2B

MIN 3: HSPU

RX+

MIN 1: C2B PULLUPS

MIN 2: T2B

MIN 3: 10 YARD HS WALK
1. PICK A NUMBER THAT YOU CAN COMPLETE FOR ALL 4 ROUNDS AT EACH STATION.

2. SCORE IS LOWEST REP COUNT OF PULLUPS+T2B+HSPU.

3. FOR RX+ NO NUMBER FOR HS WALK.

4. GOAL IS TO KEEP SAME NUMBER OF C2B FOR ALL 4 ROUNDS BUT YOU WOULD TAKE LOWEST NUMBER. FOR EXAMPLE 6-6-5-4. SCORE FOR C2B WOULD BE 4.

5. SCALE HSPU TO PUSHUPS OR BOX PUSHUPS.

6. REPS DON’T NEED TO BE UNBROKEN.

7. IF RX+ HS WALK COUNTS AS 1 REP AS LONG AS YOU COMPLETED IT. IF NOT, YOU WOULD GET 0 FOR THAT STATION.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

EVERY 3M FOR 15M

400M / 200M RUN

10 BOX JUMPS (24/20)

10 OHD KB LUNGES IN PLACE (RED/BLUE)
1. ALTERNATE BETWEEN 200M RUNS AND 400M RUNS. START WITH 400’S.

2. OHD KB LUNGES ARE SINGLE ARM IN PLACE. YOU DON’T HAVE TO ALTERNATE ARM.

3. IF YOU MISS A ROUND, DON’T TAKE THE NEXT ROUND OFF, RUN 200’S FOR REMAINDER OF WORKOUT.

4. SCORE IS NUMBER OF COMPLETED ROUNDS.

5. IF PERFECT SCORE GOING INTO FINAL ROUND, ATHLETES CAN COMPLETE AS MANY BOX JUMPS AND KB LUNGES AS POSSIBLE IN TIME REMAINING. ONCE THEY FINISH BOX JUMPS AND MOVE TO OHD LUNGES, THEY CANNOT GO BACK TO BJ. IF ATHLETES DON’T FINISH THE 10 OHD KB LUNGES, THEY WOULD NOT GET CREDIT FOR THE FINAL ROUND, SCORE WOULD BE 4.

6. REPS FOR THE FINAL ROUND ARE ONLY THOSE REPS OVER 10 FOR EACH MOVEMENT. IF SOMEONE DID 16 BJ AND 16 OHD LUNGES, THEY WOULD HAVE A SCORE OF 5+12.

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