7 November
CrossFit Vitality – CrossFit
Weightlifting
A: DEADLIFT CYCLE (DAY 8) (3X10 + 10 POWER SWINGS)
PERFORMANCE
3X10 @ 60% 1RM
IMMEDIATELY COMPLETE 10 HEAVY RUSSIAN KBS
*NEEDS TO BE TNG AND U/B.
*IF UNABLE TO GO U/B, DROP 5%
*NO MIX GRIP
REST 5M B/W SETS
HEALTH
3X10 @ 60% 1RM
IMMEDIATELY COMPLETE 10 HEAVY RUSSIAN KBS
*NEEDS TO BE U/B AND TNG
*NO MIXED GRIP
FOUNDATION
3X10 @ MODERATE LOAD
IMMEDIATELY COMPLETE 10 RUSSIAN KBS.
*RED/BLUE OR SCALED FOR KBS
Metcon
B: “UP AND DOWN” (Time)
PARTNER WORKOUT
10 HSPU
20 YARD OUT AND BACK SEAL WALK
30 WALLBALLS
40 HEAVY KBS
80 CAL ROW
1. DO CHIPPER FROM 10-80 AND THEN AFTER THE 80 CAL ROW, GO BACK DOWN, 40, THEN 30, THEN 20, THEN 10. TIME STOPS WHEN YOU FINISH THE 10 HSPU.
2. SEAL WALK IS FORWARD 20 AND THEN B/W FOR 20.