CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (3 Rounds for weight)

COMPLEX WORK

A1. 3 DL – 1 PC – 1 HPC – 2 JERKS

REST 20 SECONDS

A2. 4 TALL BOX JUMPS

REST 2:30, X3
1. FOCUS FOR THE COMPLEX IS SPEED AND POSITIONING. GOAL IS TO STAY BACK ON THE POWER CLEANS AND BE FAST UNDER THE BAR FOR THE JERKS.

2. BOX JUMPS CAN BE AS HIGH AS POSSIBLE. SCALE AS NEEDED.

3. GIRLS USE SOFT BOXES.

4. SCORE IS HEAVIEST 3 LOADS USED FOR THE COMPLEX.

Metcon

B: NUTRITION CHALLENGE BASELINE (AMRAP – Reps)

12M AMRAP:

4 POWER CLEANS

8 OVER THE BAR BURPEES

12 WALLBALLS (20/14)
1. WEIGHT FOR POWER CLEANS IS 75% OF BW. SCALE AS NEEDED BUT USE SAME PERCENTAGES OF BW FOR POST CHALLENGE.

2. SCORE IS # OF REPS. 24 REPS PER ROUND.

4 ROUNDS = 96 REPS

5 ROUNDS = 120 REPS

6 ROUNDS = 144 REPS

7 ROUNDS = 168 REPS

8 ROUNDS = 192 REPS

3. RECORD WEIGHT USED. RX IS 75% OF CURRENT BODYWEIGHT. IF SCALE THE LOAD FOR THAT, RECORD THE % OF BW USED FOR WORKOUT SO IT CAN BE REPLICATED WITH YOUR ENDING WEIGHT.

4. IF USING SCALED WALLBALL, RECORD WALLBALL COLOR.

5. IF NO MEN’S SPOTS LEFT ON TARGETS OR WALL, MEN USE A 30# BALL TO A 9′ TARGET. RECORD IN COMMENTS.

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