CrossFit Vitality – CrossFit

TABATA TUESDAY

A: Metcon (AMRAP – Reps)

“TANK TUESDAYS”

BARBELL STYLE

DEADLIFTS

*135/85

OVER THE BAR BURPEES

S2O

*135/85
1. COMPLETED IN TABATA MASH STYLE

2. 6 ROUNDS OF TABATA TOTAL

3. 135/85

4. SCALE LOADING AS NEEDED

5. SCORE IS TOTAL REPS

Metcon

B: “PUSH IT” (AMRAP – Rounds and Reps)

14M AMRAP:

LADDER

4-8-12-16-20-24-28-32….

OVER THE BOX JUMPS (24/20)

T2B

PUSHUPS

20 YARD PLATE PUSH AFTER EACH ROUND.

(45# MALE AND FEMALE)
1. PLATE PUSH IS 10 YARDS OUT AND 10 YARDS BACK.

2. PUSHUPS ARE ALL DONE ON THE GUYS SIDE OF THE BLUE RIG IN ONE LINE.

3. SCALE NUMBER OF PUSHUPS IF NEEDED OR SCALE TO 30 SECOND PLANK HOLD.

4. SET UP 2 LANES FOR PLATE PUSHES. 2-12 AND 14-24.

5. STAGGER INTO 2 HEATS IF NEEDED.

6. WILL GET VERY SPREAD OUT AFTER INITIAL 2-3 MINUTES.

7. SCORE IS FINAL FULL ROUND COMPLETED + PARTIAL REPS. PLATE PUSH COUNTS AS 2 REPS. IF THEY FINISHED THE ROUND OF 24 AND WERE INTO THE ROUND OF 28, IT WOULD BE SCORED 24+….

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