CrossFit Vitality – CrossFit

Strength/Skill

A: THRUSTER TRIPLE (AMRAP – Reps)

A1. MAX THRUSTERS @ 135/85#

REST 30 SECONDS

A2. MAX THRUSTERS @ 115/75#

REST 30 SECONDS

A3. MAX THRUSTERS @ 95/65#

1. SCORE IS TOTAL REPS. SCORED AS FOLLOWS:

3 REPS FOR EVERY REP @ 135#

2 REPS FOR EVERY REP @115#

1 REP FOR EVERY REP @ 95#

*1 ROUND ONLY FOR THRUSTER TRIPLE.
1. ONE BAR PER GROUP. GROUPS OF 2-3, STRIP WEIGHTS AS NEEDED.

2. IF UNABLE TO DO THRUSTERS AT 135/85, USE 95/65 FOR ALL 3 SETS (A1/A2/A3).

Strength/Skill

B: Metcon (AMRAP – Reps)

B. STRICT PULLUP TRAINING SETS

REST 60 SECONDS, X4
1. TRAINING SET FOR PULL-UPS INVOLVES PICKING A NUMBER THAT YOU CAN HIT FOR ALL 4 SETS. BE CONSERVATIVE AND SURE YOU CAN COMPLETE THE NUMBER. WHEN IN DOUBT, PICK A SMALLER NUMBER TO ENSURE SUCCESS.

2. GOAL IS TO INCREASE BY A MINIMUM OF 1 REP FROM 3 WEEKS AGO.

3. IF NO PULL-UPS, SCALE TO JUMPING C2B PULL-UPS OR JUMPING PULL-UPS OR STRICT ASSISTED.

Metcon

C: SECRET SANTA (Time)

WITH A 2:30 CLOCK COUNTING DOWN

COMPLETE 400M/300M ROW

RX+

30/14 AIR BIKE

WITH REMAINING TIME:

COMPLETE AS MANY SQUAT CLEANS AS POSSIBLE.

REST 1:30 AND REPEAT UNTIL 3,400/2,250#’S HAS BEEN LIFTED.
1. PICK ONE LOAD AND DO THE MATH PRIOR TO WORKOUT TO DETERMINE HOW MANY CLEANS ARE REQUIRED.

2. STAGGER BY 2M

3. CAP IS 18:30 OR 5 ROUNDS.

4. 1 SECOND PENALTY FOR EVERY POUND SHORT YOU ARE OF THE GOAL LOAD.

5. HEAT 1 TIME LOOKS LIKE THIS:

0:00 – 2:30 ROUND 1

2:30 – 4:00 REST

4:00 – 6:30 ROUND 2

6:30 – 8:00 REST

8:00 – 10:30 ROUND 3

10:30 – 12:00 REST

12:00 – 14:30 ROUND 4

14:30 – 16:00 REST

16:00 – 18:30 ROUND 5

6. PUT LOAD USED IN COMMENTS.

7. RX+ SHOULD THINK CAREFULLY BEFORE CHOOSING THIS.

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