CrossFit Vitality – CrossFit

Weightlifting

A: “STAIRWELL TO PAIN” (Weight)

EVERY 2M FOR 12M

1 DL – 1 HSC – 1 PJ
1. INCREASE 1 REP FOR EACH MOVEMENT EACH SUBSEQUENT 2M ROUND.

2. 2:00 – 4:00 = 2 REPS

4:00 – 6:00 = 3 REPS

6:00 – 8:00 = 4 REPS

8:00 – 10:00 = 5 REPS

10:00 – 12:00 = 6 REPS

3. GOAL IS TO USE 1 LOAD FOR ALL 6 SETS. IF UNABLE TO COMPLETE WITH SAME LOAD, DROP TO WEIGHT YOU CAN COMPLETE. SCORE WOULD BE LOWEST LOAD USED -30 POUNDS.

4. IF YOU ARE UNABLE TO FINISH ANY ROUND, YOU MUST COMPLETE 15 BAR FACING BURPEES BEFORE METCON.

5. WORK COMPLETED HAS TO BE U/B.

Metcon

B: “DEAD-END” (Time)

FOR TIME:

1,000/850M ROW

50 T2B

25 HSPU

50 WALLBALLS

1,000/850M ROW
1. SCALE T2B TO KNEES AS HIGH AS POSSIBLE.

2. SCALE HSPU TO PUSHUPS OR BOX PUSHUPS.

3. STAGGER HEATS AS NEEDED BASED ON CLASS SIZE.

4. CAP FOR WORKOUT IS: 18 MINUTES

5. 1 SECOND PENALTY FOR EVERY REP NOT COMPLETED. (100M ROW = 1 REP)

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