Oct. 4
CrossFit Vitality – ēvoFIT
Warm-up
WU: Warm-up (No Measure)
5M AMRAP
4 BURPEES + HIGH JUMP
8 UP/DOWN – F/B – S/S IN PLANK
12 AIR SQUATS
100M RUN
Metcon
A: Metcon (AMRAP – Rounds)
12M EMOM:
EVEN:
4 OVER THE TORPEDO BURPEES
12 1-ARM SEATED PRESSES
(6L/6R)
ODD:
4 OVER THE TORPEDO BURPEES
12 SL DEADLIFTS
(6L/6R)
12M EMOM:
MIN 1: 15 WALLBALLS
MIN 2: 2 LAPS FW/BW SEAL WALK
MIN 3: 16 OHD TORPEDO LUNGES
(8L/8R)
1. REST 2-3 MINUTES AS NEEDED BETWEEN EMOM’S IN ORDER TO TRANSITION ATHLETES EFFICIENTLY.
2. ADJUST OVER THE TORPEDO BURPEE NUMBER AS NEEDED IN ORDER TO ALLOW 15-20 SECONDS OF REST DURING 1ST EMOM.
3. SCALE WALLBALL NUMBER IN ORDER FOR ATHLETES TO DO U/B NUMBER EACH ROUND.
4. 1 LAP OF SEAL WALK WOULD BE 5 YARDS FORWARD AND 5 YARDS BACKWARDS. THEY WOULD DO 2 LAPS EACH ROUND. SCALE TO BEAR CRAWL – REV BEAR CRAWL IF UNABLE TO USE SLIDERS.
5. OHD TORPEDO LUNGES ARE DONE IN PLACE. 8 WITH YOUR LEFT ARM OHD AND ALTERNATING LEGS, 8 WITH YOUR RIGHT ARM OHD AND ALTERNATING LEGS. SCALE TO UNLOADED LUNGES IN PLACE IF NEEDED.