15 November
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (No Measure)
TO BE COMPLETED AFTER WORKOUT
A1. BANDED ALPHABET
REST 60 SECONDS
A2. 20 LEG LIFTS OVER CONE
REST 60 SECONDS
A3. 20 YARDS EACH HAND
BOTTOMS UP KB CARRIES
REST 60 SECONDS
A4. 4 TURKISH GET-UPS EACH SIDE
REST 60 SECONDS, X2-3
1. 2-3 SETS DEPENDING ON TIME REMAINING.
2. FOR TURKISH GET-UPS, ALTERNATE ARMS FOR 8 REPS PER ROUND.
Metcon
B: GLORY DAYS (AMRAP – Rounds)
15M EMOM
MIN 1: 14/7 AIR BIKE CALS
MIN 2: 12 PULLUPS
MIN 3: 6 HEAVY BURPEE SLAMBALLS
RX+
18/10 CALS – 12 C2B – 6 HEAVY BURPEE SLAMBALLS
1. BURPEE SLAMBALLS ARE COMPLETED BY DOING A BURPEE AND THEN AS I STAND UP FROM THE BURPEE, ATHLETE GRABS THE SLAMBALL AND COMPLETES A SLAMBALL. ONCE THE ATHLETE CATCHES AND STANDS TO THE HANG, THEY CAN DROP THE SB AND COMPLETE THE NEXT BURPEE.
2. SCORE IS NUMBER OF COMPLETED ROUNDS. SCALE AIR BIKE CALS BY 2 CALS EACH TIME ATHLETE MISSES THAT ROUND. SAME FOR PULLUPS AND BURPEE SLAMBALLS, (-2) EACH TIME THEY MISS ROUND.
3. NOT REQUIRED TO TAKE NEXT ROUND OFF AFTER A MISS. UP TO ATHLETE.
4. IF NO PULLUPS, SUB 12 HEAVY KBS.