CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

PROWLER TUG OF WAR

PARTNER UP

90# ON PROWLERS

2 LAPS, REST 2M, X3-4
1. 1 PERSON PUSHES VERTICAL BARS WHILE PARTNER IS ON THE HIGH HORIZONTAL BAR AND SLOWLY BEING PUSHED BACKWARDS.

2. 10 YARDS B/W THEN 10 YARDS F/W, THIS IS 1 LAP.

3. EACH ROUND, PARTNERS COMPLETE 2 LAPS.

4. THE SPEED IS AT A SLOW/CONTROLLED LEVEL.

5. DELIBERATE STEPS FORWARD AND BACK WHILE PROVIDING RESISTANCE.

6. TENSION SHOULD NEVER BE RELEASED FROM THE POSTERIOR CHAIN.

7. SWITCH POSITIONS ON PROWLER (VERT/HORIZONTAL) EVERY ROUND.

Metcon

B: “HELIUM” (Weight)

EMOM FOR 10M

100M RUN

2 SQUAT JUMPS OVER BARBELL

1 SQUAT CLEAN

REST 1M

EMOM FOR 4M

120M RUN

4 SQUAT JUMPS OVER BARBELL

1 SQUAT CLEAN
1. 100M RUNS ARE 1 LAP.

2. 120M RUNS ARE 0-10-0-50-0

3. SCORE IS LOAD USED FOR SQUAT CLEANS. FOR EVERY MISSED ROUND, SUBTRACT 20 POUNDS.

4. SAME LOAD FOR BOTH EMOMS.

5. STAGGER HEATS BY 30 SECONDS IF NEEDED. SHARE BARS IF POSSIBLE.

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