CrossFit Vitality – CrossFit

Gymnastics

A: Metcon (6 Rounds for reps)

EVERY MINUTE ON THE MINUTE FOR 12M

EVEN: 90 YARD SHUTTLE (15 YARD TRIPS)

W/REMAINING TIME: MAX T2B

ODD: REST
1. START 1/2 GROUP 1ST MIN, OTHER 1/2 NEXT MINUTE.

2. SEND 5-6 FROM 15-0 AND THE OTHER 5-6 IN THAT GROUP FROM THE 15-30. BOTH GROUPS WOULD END AT THE 15 YARD LINE AND MOVE TO T2B. SAME PROCESS FOR HEAT 2.

3. SCORE IS TOTAL NUMBER OF T2B

Metcon

B: “SQUEEKY CLEAN” (AMRAP – Rounds and Reps)

15M AMRAP:

10 CLEAN AND JERKS

12 HAMSTRING CURLS ON SLIDERS

14 GORILLA’S ON SLIDERS

16 WALKING LUNGE STEPS

C&J WEIGHT

MENS (135/155/185/205/205)

WOMENS (85/95/105/115/115)
1. CLEAN AND JERK LOAD GOES UP EACH ROUND.

2. IF UNABLE TO DO RX LOADS, HAVE ATHLETES STAY AT 135/85 OR SCALED LOAD AND DO NOT ADD WEIGHT EACH ROUND.

3. BIGGER CLASSES CAN SHARE BARS AND STAGGER. MOST RX WON’T BE TOUCH AND GO CLEAN AND JERK SO IF 90 SECOND STAGGER CATCHES UP A HEAT, THEY CAN SHARE THE BAR AND THE FASTER OF THE TWO WILL PULL AWAY.

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