21 Sept
CrossFit Vitality – ēvoFIT
Warm-up
A: Warm-up (No Measure)
TABATA MASH
AIR SQUATS
ALT. S/L V-UPS/TUCK UPS
PLANK WALKOVERS (NO OBJECT TO WALK OVER)
X3
Metcon
B: Metcon (AMRAP – Reps)
PARTNER WORKOUT
1 PERSON WORKS AT A TIME
WORKOUT 1
1 MIN MAX REPS
TRIPS SHUTTLE RUN (PAIN CAVE)
TORPEDO SWINGS
SQUAT JUMPS WITH TORPEDO
ALTERNATING SINGLE LEG V-UPS/TUCK UPS
X2 ROUNDS
WORKOUT 2
1 MIN MAX REPS
CALS AIR BIKE
FLOOR PRESS TO SKULL CRUSHER
PLANK WALKOVERS
RUSSIAN TWISTS WITH TORPEDO
x2 ROUNDS
1. WORKOUT FLOW:
P1 DOES 1 MIN MAX TRIPS SHUTTLE RUN
P2 DOES 1 MIN MAX TRIPS SHUTTE RUN
P1 DOES 1 MIN MAX TORPEDO SWINGS
P2 DOES 1 MIN MAX TORPEDO SWINGS
P1 DOES 1 MIN MAX SQUAT JUMPS WITH TORPEDO
P2 DOES 1 MIN MAX SQUAT JUMPS WITH TORPEDO
P1 DOES 1 MIN MAX REPS ALT S/L V-UPS
P2 DOES 1 MIN MAX REPS ALT S/L V-UPS
REPEAT
2. REST 2 TO 3 MINUTES B/T WORKOUTS
3. FOR THE TRIPS SHUTTLE RUN WE USED 15 YRD SHUTTLES. 15 YRDS = 1 TRIP
4. IN THE WARM-UP HAVE THEM WALK OVER AN “INVISIBLE” OBJECT. JUST TRYING TO GET THEM USED TO THE MOVEMENT PATTERN BEFORE THEY GET INTO THE WORKOUT
5. IF NO AIR BIKE USE ROW
6. IF NO TORPEDO USE KB
SCALE WT AS NEEDED