CrossFit Vitality – CrossFit

Weightlifting

A: Push Press (4 Sets of 5 Reps)

1. GOAL IS SAME LOAD ACROSS.

2. SCORE IS LIGHTEST LOAD USED IF UNABLE TO USE SAME LOAD FOR ALL 4 SETS.

3. REST 2M B/W SETS.

Weightlifting

B: MAX SET KB THRUSTERS (AMRAP – Reps)

COMPLETE 1 MAX SET OF KB THRUSTERS
1. USE SAME WEIGHT AS PREVIOUS.

Gymnastics

C: Push-ups (1 MAX SET OF PUSHUPS)

1. REST 1-2 MINUTES AFTER KB THRUSTERS.

2. SCALE PUSHUPS TO BOX PUSHUPS AS NEEDED.

Metcon

D: “LINCHPIN” (Time)

FOR TOTAL TIME:

30 POWER CLEANS (135/85)

30/16 CAL AIR BIKE

REST 3M

20 POWER CLEANS

20/10 CAL AIR BIKE

REST 2M

10 POWER CLEANS

10/6 CAL AIR BIKE
1. SCALE LOADING AS NEEDED

2. SCORE IS TOTAL TIME, DON’T SUBTRACT REST

3. ATTACK EACH SEGMENT, DON’T GAME IT, GO HARD.

4. 18M TIME CAP. IT’S AGGRESSIVE….1 SECOND PENALTY FOR EVERY REP NOT COMPLETED.

5. STAGGER 1ST AND 2ND HEAT BY 2-3 MINUTES AS NEEDED.

6. ATHLETES KEEP THEIR OWN REST TIMES.

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