CrossFit Vitality – ─ôvoFIT

Warm-up

WU: Warm-up (No Measure)

5 MIN AMRAP

4 BOOTSTRAPPERS

10 AIR SQUATS

10 TUCK-UPS

20s JUMPING JACKS

THEN SCORPIION POSE FOR 30s PER SIDE

OR

SHOULDER STRETCH OF YOUR CHOICE

Metcon

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A: Metcon (AMRAP – Rounds)

WORKOUT 1

10 MIN EMOM

MIN 1: 12 SINGLE ARM THRUSTERS 6 RIGHT / 6 LEFT)

MIN 2: 20 BENTORVER ROWS (10 RIGHT / 10 LEFT)

RX+

MIN 1: 16 THRUSTERS WITH TORPEDO (8 RIGHT / 8 LEFT)

MIN 2: 30 BENTOVER ROWS (15 RIGHT / 15 LEFT)

(TORPEDO WT. #30/20/SCALED)

*REST 3 MIN B/T WORKOUTS*

WORKOUT 2

10 MIN EMOM

MIN 1: 6 LAPS SHUTTLE RUN

MIN 2: 20 TUCK-UPS

RX+

6 LAPS SHUTTLE RUN WITH SLAMBALL (#30/20)

20 TUCK UPS
1. FOR THE SHUTTLE RUN WE SET UP CONES 10 YRDS APART

10 YRDS OUT AND 10 YRDS BACK = 1 LAP

2. IF NO TORPEDO THEN USE DB’S

SCALE WT. AS NEEDED

– IF NO DB’S THEN USE PLATES

#45/25/SCALED

3. IF UNABLE TO DO SINGLE ARM THRUSTERS OR IF USING PLATES THEN HAVE ATHLETES DO REGULAR THRUSTERS

4. IF ATHLETES ARENT ABLE TO COMPLETE THE PRESCRIBED # OF REPS HAVE THEM CUT THE REPS IN HALF FOR THE NEXT ROUND AND THEN PICK BACK UP WITH PRESCRIBED # OF REPS

EX: ATHLETE COULDNT COMPLETE THE 6 LAPS RUN; THE NEXT TIME THE RUN CAME UP THEY COMPLETED 3 LAPS

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