24 AUGUST
CrossFit Vitality – CrossFit
Weightlifting
A: Floor Press (8-12 REPS)
FLOOR PRESS INTRO
SPEND 10-12 MINUTES WORKING UP TO A SET OF 8-12 WITH A MODERATE LOAD. WORK POSITIONS .
1. POINTS OF PERFORMANCE:
-FOREARMS VERTICAL
-TRCIEPS MAKE CONTACT WITH FLOOR AT THE BOTTOM
-CORRECT SPOTTING FROM PARTNERS
-STAYING TIGHT AND ENGAGED ENTIRE TIME
-SHOULDER BLADES BACK AND DOWN
https://www.youtube.com/watch?v=aM1TYdZaXMk
Metcon
B: “POPEYE” (AMRAP – Reps)
FOR TOTAL REPS:
BUY-IN
1-MILE RUN
AT THE 10:00 MARK
BEGIN 10M EMOM OF:
EVEN: 15 KBS (RED/BLUE)
ODD: MAX KIPPING PULLUPS
1. SCORE FOR THE WORKOUT IS TOTAL NUMBER OF KIPPING PULLUPS.
2. IF NOT BACK BY 10:00 MARK, WAIT UNTIL 12:00 AND THEN START WITH KBS. NO OTHER PENALTY OTHER THAN HAVING LESS ROUNDS OF PULLUPS. IF NOT BACK BY 12:00, START AT 14:00 WITH KBS.
3. IF NO PULLUPS, SUB TO JUMPING PULLUPS OR RING ROWS.