CrossFit Vitality – CrossFit

Strength/Skill

A: “FOUR HORSEMEN” (AMRAP – Reps)

CONDITIONING WORK

2M RUN @ MODERATE PACE

20 SECOND ROTATION

2M ROW @ MODERATE PACE

20 SECOND ROTATION

2M BIKE @ MODERATE PACE

20 SECOND ROTATION

2M SKI @ MODERATE PACE

REST 1M

2M RUN FOR MAX METERS

30 SECOND ROTATION

2M ROW FOR MAX CALS

30 SECOND ROTATION

2M BIKE FOR MAX CALS

30 SECOND ROTATION

2M SKI FOR MAX CALS
1. 1 REP FOR EVERY 10M RAN IN 2M WINDOW.

2. SCORE IS TOTAL CALS/REPS FOR ALL 4 MOVEMENTS OF 2ND 8M PIECE.

3. SET TIMER TO COUNTDOWN FROM 2:20. THIS ENSURES THAT THE REST IS THE SAME. THEY GET THE 10 SECOND COUNTDOWN + THE 20 SECONDS UNTIL THE 2:00 STARTS…WITH OR WITHOUT THEM.

4. STAGGER CLASS TO START AT ALL 4 STATIONS.

Weightlifting

B: THE SALOON (5 Rounds for weight)

WITH A 14:00 CLOCK COUNTING DOWN

5 TNG CLEAN AND JERKS

10 TNG DL

3 TNG CLEAN AND JERKS

10 TNG DL

1 CLEAN AND JERK
1. SET OF 5 AND 3 C&J MUST BE TNG. BOTH SETS OF 10 DL MUST BE TNG.

2. DON’T BE CONFUSED BY 5 ROUNDS FOR SCORE. THERE ARE 5 PLACES FOR YOUR LOADS FOR CLEAN AND JERK AND DL SETS.

3. YOU MUST FIND SET OF 5 FIRST. ONCE YOU ESTABLISH SET OF 5, CAN’T GO BACK AND RESET, EVEN IF TIME LEFT AFTER YOUR SINGLE.

4. ATHLETE CAN POWER OR SQUAT, AND PUSH JERK OR SPLIT.

5. SCORE IS COMBINED LOAD FOR ALL 5 LIFTS.

6. 14M CLOCK INCLUDES WARM-UP. ONCE PART A IS COMPLETE, ALLOW ATHLETES TO GET THE BARS OUT AND THEN START CLOCK.

7. CAN SHARE BARS.

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