10 January
CrossFit Vitality – CrossFit
Metcon
A: Metcon (3 Rounds for reps)
TABATA TUESDAY
-ASSAULT BIKE (CALS)
-HEAVY SLAMBALLS
-PUSHUPS
1. 6 ROUNDS OF TABATA AT EACH STATION.
2. DO ALL 6 ROUNDS AT SAME STATION THEN ROTATE TO NEXT STATION.
3. SCORE IS TOTAL CALS FOR ALL 6 ROUNDS. DON’T NEED TO RESET DURING 10 SECOND REST. JUST VERY SLOW SPIN IF ANYTHING. TOTAL NUMBER OF SLAMBALLS AND PUSHUPS.
Metcon
B: VITALITY TESTER 1 (Time)
BUY-IN
1-LAP BC ON SLIDERS
30/20 CAL ROW
THEN:
3 ROUNDS:
10 DEADLIFTS (245/145)
10 BOX JUMPS (24/20)
CASH-OUT
20/10 CAL ASSAULT BIKE
1. STAGGER IN HEATS OF 6 SEPARATED BY ROUGHLY 2 MINUTES DEPENDING ON HOW LONG SLIDERS TAKE.
Metcon
C: New Paleo Baseline (AMRAP – Reps)
PALEO BASELINE
12M AMRAP:
4 POWER CLEANS
8 BAR FACING BURPEES
12 WALLBALLS (20/14)
1. WEIGHT FOR POWER CLEANS IS 75% BW. SCALE AS NEEDED BUT SAME PERCENTAGES OF BW WILL BE USED POST CHALLENGE.
2. SCORE IS # OF REPS. 24 REPS PER ROUND.
4 ROUNDS = 96 REPS
5 ROUNDS = 120 REPS
6 ROUNDS = 144 REPS
7 ROUNDS = 168 REPS
8 ROUNDS = 192 REPS
3. RECORD WEIGHT USED. RX IS 75% OF CURRENT BODYWEIGHT. IF SCALE THE LOAD FOR THAT, RECORD THE % OF BW USED FOR WORKOUT SO IT CAN BE REPLICATED WITH YOUR ENDING WEIGHT.
4. IF USING SCALED WALLBALL, RECORD WALLBALL COLOR.