27 October
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (No Measure)
STRENGTH MAKE-UP DAY:
1. MAKE-UP DEADLIFT CYCLE, DAY 4 (MONDAY).
2. NEXT PRIORITY IS WEDNESDAY’S ROTATIONAL POWER WORK.
3. NEXT PRIORITY IS DU’S AND FRONT SQUATS.
4. IF ALL OF THOSE HAVE BEEN DONE, WORK ON ANY SKILL NEEDED.
Metcon
B1: Metcon (AMRAP – Reps)
EVERY 30 SECONDS FOR 8 MINUTES:
-COMPLETE “X” NUMBER OF PULLUPS.
-“X” = A NUMBER YOU CAN HOLD THE ENTIRE 8M.
1. SCORE IS THE LOWEST NUMBER OF PULLUPS COMPLETED IN THE 16 ROUNDS.
2. SCALE TO JUMPING PULLUPS OR RING ROWS AS NEEDED.
3. REST 2M B/W 8M AMRAPS.
Metcon
B2: Metcon (AMRAP – Rounds and Reps)
8M AMRAP @ 80%
200M RUN
4 HSPU
6 BURPEE BOX JUMPS (24/20)
8 SUMO DL HIGH PULLS (95/65)
1. RUN COUNTS AS 1 REP.
2. SCALE HSPU TO PUSHUPS AS NEEDED.