CrossFit VLT – VLT COMPETE Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – :50 Goat Work* MIN 2 – :50 Goat Work MIN 3 – :50 Run, Bike or Row *For the Goat Work, pick a movements that…
CrossFit VLT – VLT COMPETE A. CONDITIONING Metcon (Time) 4 ROUNDS FOR TIME 12 Box Jump Over (24/20) 12 C2B Pull-Ups 12 HSPU 12 Deadlifts (275/195) (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES…
CrossFit VLT – VLT COMPETE A. CONDITIONING Metcon (No Measure) FOR RECOVERY 20min ruck hike or weighted walk (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES (light DB) 5 Half Kneeling DB Press (Right arm)…
CrossFit VLT – VLT COMPETE A. CONDITIONING Metcon (Distance) FOR DISTANCE Run, Bike or Row 30 Minutes (Score is Distance) Metcon (Distance) FOR DISTANCE Run, Bike or Row 30 Minutes (Score is Distance) Metcon (Distance) FOR DISTANCE Run, Bike or…
CrossFit VLT, CrossFit VLT Airport West – VLTHIIT Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 5/5 Single Leg Box Squats* MIN 2 – 30 DB Hollow Flutter Kicks (1R/1L = 1 Rep) *Athlete can sub…
CrossFit VLT – VLT COMPETE A. CONDITIONING Metcon (Distance) 3 SETS 10:00 Run, Bike or Row -Rest 3:00 Rest b/t Sets- (Score is Distance) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 DB Strict Presses 10…
CrossFit VLT – VLT30 Warm-up Warm-up (No Measure) 1 ROUND 100m Run 10 Single DB Front Squats 5 Up-Downs over DB Into … 1 ROUND 100m Run 10 Single DB Push Press 5 Burpees over DB Into … 1 ROUND…
CrossFit VLT, CrossFit VLT Airport West – CrossFit Strength O,P,F: Metcon (Weight) EMOM x 8 MINUTES* MIN 1 – 1-2 Turkish Getup (R) MIN 2 – 1-2 Turkish Getup (L) *Athletes can use DB or KB for TGU (Score is…
