28 DECEMBER
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (No Measure)
2 ROUNDS NOT FOR TIME:
30 YARD ACCELERATION WORK
10 YARDS MODERATE – 20 YARDS HARD
WALK BACK TO START, X3-4 PER ROUND.
*BE EASY ON THE FIRST ROUND OF THESE.
+
1 MAX SET OF HSPU
*SCALE TO HS HOLD
+
TIRE FLIP SKILLWORK
*TEAMS OF 2 FEMALES ON EACH SIDE FLIP BACK AND FORTH TO EACH OTHER X10
*GUYS CAN EITHER FLIP BACK AND FORTH, 1 ON EACH SIDE, OR IF NEEDED, THEY CAN PUT 2 ON EACH SIDE AND DO 10 TOTAL.
1. BE SMART WITH SPRINTING. IF SOMEONE HAS SPRINTED IN THE PAST MONTH OR MORE, THEY NEED TO TREAT THIS AS 70-85% SKILLWORK. WARMUP CALVES WELL. ALSO, HAVE THEM SLOW DOWN UNDER CONTROL.
Weightlifting
B: Thruster (3-3-3-3-3)
1. IN 18M, FIND 5 HEAVIEST SETS OF 3.
2. BAR MUST COME FROM GROUND ON 1ST REP ONLY.
3. SCORE IS TOTAL LOAD FOR 5 HEAVIEST SETS.
4. IF TIME PERMITS, ATHLETES CAN DO MORE THAN 5 SETS.