14 JULY
CrossFit Vitality – CrossFit
Make-Up Day
MON: Metcon (2 Rounds for weight)
POSTERIOR CHAIN SMASH
2-STOP CLEAN, 1ST TO BELOW KNEE AND HOLD FOR 3 SECONDS, NEXT TO MID-THIGH AND HOLD FOR 3 SECONDS, HANG SQUAT CLEAN AND HOLD IN CATCH FOR 3 SECONDS, STAND, HOLD IN FRONT RACK FOR 10 SECONDS, 2 PUSH JERKS.
HEAVIEST LOAD IN 15M
TUES: Metcon (No Measure)
GYMNASTICS SKILL WORK
12-15M WORKING ON:
BAR MUSCLE-UPS/MUSCLE-UPS
PULLUPS/T2B/HSPU
*PICK A PULL WITH A PUSH (T2B/HSPU/PUSHUP) AND:
MAX PULL INTO MAX PUSH
REST 2M, X3
IF UNABLE TO PERFORM THOSE MOVEMENTS:
MAX BANDED/ASSISTED STRICT PULLUPS
MAX BANDED PUSHUPS
REST 2M, X3
WED: Metcon (Weight)
OHD WALKING LUNGES
15 YARD WALKING LUNGES
REST 2:30, X3
*SCORE IS LIGHTEST LOAD USED FOR 3 WORKING SETS.
*THIS CAN BE DONE WITH BARBELL OHD OR IT CAN BE DONE WITH 2 KB’S OHD FOR THOSE WITH GREAT SHOULDER MOBILITY.
*IF THEY USE KB’S, THEY NEED TO BE ABLE TO KEEP THEM LOCKED OUT OVERHEAD AND UNDER CONTROL. IF THEY CAN’T CONTROL THE KB’S, DO NOT LET THEM USE KB’S!
Metcon
WOD: Metcon (No Measure)
1K ROW
*2:00 PACE FOR GUYS
*2:18 PACE FOR GIRLS
REST 1M, X2
+
EMOM FOR 10M
1 CLEAN AND JERK
OR
1 SQUAT SNATCH
*80-85% OF 1RM
*ANY MISS ON THE CLEAN AND JERKS OR SNATCHES = 200M RUN PER MISS FOLLOWING WORKOUT