6 JUNE
CrossFit Vitality – CrossFit
Strength/Skill
“ASSAULT BIKE CONDITIONING 2” (4 Rounds for reps)
POWER OUTPUT REPEATIBILITY
10 SEC SLOW SPIN
10 SEC 70% EFFORT
10 SEC SPRINT @ 100%
20 SEC SLOW SPIN
REST 3M, X4
Workout of the Day
“Tabata Barbell Mash” (AMRAP – Reps)
TABATA BARBELL MASH
DEADLIFT (225/125)
HANG POWER CLEANS (135/85)
THRUSTERS (95/65)
REST 1 MINUTE AFTER TABATA MASH IS OVER.
TABATA OVER THE BAR BURPEES.
*6 ROUNDS.
*SCORE IS LOWEST ROUND.
1. GET IN GROUPS OF 3 AND SET UP 3 BARS PER GROUP. DL BARS CAN GO CLOSEST TO BLUE TV. HANG POWER CLEAN BETWEEN BLUE RIG AND DL BARS. THRUSTERS CAN GO ON GIRLS SIDE.
2. 20 SECONDS DL, 10 SEC REST, 20 SEC HPC, 10 SEC REST, 20 SEC THRUSTERS, 10 SEC REST = 1 ROUND. 8 ROUNDS TOTAL.
3. SCORE IS TOTAL REPS FOR BARBELL TABATA + LOWEST REP ROUND OF BURPEE TABATA.