CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (Weight)

15M EMOM

MIN 1: 8 CC FLOOR TOUCH + REACH TO BAR

*COMPLETE WITH A 30/20 SB.

MIN 2: 2 HEAVY POWER CLEAN AND PUSH JERKS

*CAN BE SINGLES, BUT THE PJ MUST BE TNG OUT OF PC.

MIN 3: 40 SECOND PUSH-UP PLANK WITH FRONT TO BACK ROCK.
1. CC FLOOR TOUCH IS DONE WHILE HOLDING A SB BUT NOT EXECUTING A SLAM, JUST TOUCHING IT TO THE FLOOR AND THEN OHD REACH TO A BAR.

2. SCALE NUMBER OF CC FLOOR TOUCH AS NEEDED TO ALLOW FOR 20 SECONDS MINIMUM REST.

3. SCORE IS LOAD USED FOR PC AND PJ.

4. ANY MISSED ROUNDS, SUBTRACT 10# FROM LOAD USED FOR EACH ROUND MISSED.

Air Bike

B: AEROBIC REPEATABILITY (AMRAP – Rounds)

“AEROBIC REPEATABILITY”

16M EMOM

FEMALES PAIRS

EVEN: P1 ROWS 12 CALS

ODD: P2 ROWS 12 CALS

MALE PAIRS

EVEN: P1 15 CAL AIR BIKE

ODD: P2 15 CAL AIR BIKE

1. SMALLER CLASSES, <16 CAN ALL DO AIR BIKE. FEMALE CALS IS 8 CALS ON THE BIKE. 2. IF A PARTNER MISSES A ROUND, THAT PARTNER SKIPS THE NEXT ROUND AND THEN JUMPS BACK IN. 3. SCORE IS # OF COMPLETED ROUNDS. PUT THEM INDIVIDUALLY, FOR EXAMPLE, STEVE AND BESSER COMPLETED ALL 16M. I WOULD PUT MY SCORE OF 8 ROUNDS AND BESSER WOULD PUT 8 ROUNDS. 4. DON’T SCALE CALS. IF MISS A ROUND, YOU WILL END UP GETTING 3 MINUTES OF REST AND THEN YOU SHOULD BE ABLE TO HIT THE CALORIE COUNT NEXT TIME.
5. USE SAME NUMBER OF +1 FROM PREVIOUS TEST.

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