CrossFit Vitality – CrossFit

Weightlifting

A: Push Press (Find 1RM Push Press)

Weightlifting

B: Push Jerk (Find 1RM Push Jerk)

Gymnastics

C: Handstand Push-ups (Find 1 Max Set of U/B Hand Stand Pushups)

1. SET THE CLOCK TO 18M COUNTING DOWN AND THIS SHOULD BE ENOUGH TIME TO COMPLETE A, B, AND C.

2. IF NO HSPU, FIND MAX HS HOLD.

3. IF NO HS HOLD, FIND MAX TIME IN TOP OF PUSHUP PLANK.

Metcon

D: Vitality Benchmark 1 (AMRAP – Rounds and Reps)

“VITALITY BENCHMARK 1”

20M AMRAP:

20 THRUSTERS (115/75)

20 PULLUPS

20 BURPEES

*SUB KBS (RED/BLUE) IF NO PULLUPS

*Rx+ 135/85 (Attempt at own risk)

(If you don’t have a max u/b set of 12-15+ at 135/85, don’t do Rx+)
1. For Burpees, ensure hips open at the top of every rep.

2. Rx+ should be few and far between. I would rather see the majority of people do 115/75 and NOT attempt RX+. If you have never done this workout, not even an option for RX+.

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