CrossFit Vitality – CrossFit

Weightlifting

A: OHD EMOM (2 STRICT PRESS + 4 PUSH JERKS)

A. EVERY 2M FOR 12M:

COMPLETE 2 STRICT PRESS + 4 PUSH JERKS
1. SAME LOAD FOR ALL 6 SETS.

2. IF UNABLE TO USE THE SAME LOAD, DROP WEIGHT AND USE LOWEST LOAD USED AS SCORE.

Weightlifting

B: Metcon (AMRAP – Reps)

B. FRONT RAISE PLATE MEDLEY

10 SEC HOLD WITH PLATE IN FRONT, 10 SECOND HOLD WITH PLATE OHD, CONTINUE FOR AS LONG AS POSSIBLE

(25/15)
1. KEEP ARMS STRAIGHT THROUGHOUT ENTIRE MOVEMENT.

2. EVERY HOLD COMPLETED IS COUNTED AS 1 REP. PLATE IN FRONT FOR 10 REPS = 1 REP. PLATE OHD FOR 10 SECONDS = ANOTHER REP, AND SO ON.

3. 1 TIME THROUGH. HAVE PARTNERS COUNT 10 SECONDS AND REPS.

Metcon

C: SLOW YOUR ROW (Time)

A. 500M/450M ROW REPEATS

REST, 2:30, X3

1. PACE MUST BE THE SAME FOR ALL 3 ROWS.

2. SCORE IS TIME BUT TIME MUST BE WITHIN +/- 1 SECOND BETWEEN ALL 3 ROWS OR SCORE IS SLOWEST ROW TIME + 15 SECONDS.

REST 3-4M B/W A-B.

B. 5M MAX EFFORT WALKING LUNGES FOR DISTANCE WHILE BEAR HUGGING SLAMBALL (30/20)
1. SLAMBALL MUST BE HELD IN THE BEAR HUG POSITION IN ORDER TO LUNGE. BREAK AS OFTEN AS NEEDED BUT EVERYTIME SLAMBALL GOES TO GROUND, COMPLETE 5 BURPEES BEFORE CONTINUING.

2. SCORE IS METERS WALKED. SUBTRACT 1 SECOND FROM ROW FOR EVERY 10 METERS WALKED.

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