Announcements

Thank you to everyone who attended the Adaptive Nutrition seminar on Sunday. It’s called a challenge for a reason so lets work hard to adapt our eating habits to match the program! Check your email for a message from Tyler and Kia with your personalized web-app link and other information.

In case I haven’t invited you yet, join the Vintage CrossFit Adaptive Challenge facebook group for support and Q&A.

Finally, you can view the seminar videos here. Sorry for the ambient noise from the fans! We weren’t able to use the lapel microphone since my camcorder doesn’t have an audio in port 🙁

CrossFit

We’re entering week 5 of 6 for Cycle 1. This is the final heavy week for weightlifting so keep working hard with excellent range of motion and technique! Next week will be a deload week before retest week.

Warmup

4 Rounds
Run 100m
12 Jumping Lunges
8 Push Ups

Stretch
2:00 of Couch Stretch on each side

Strength

Back Squat
5×5 @80%

WOD

6 Rounds
8 Thrusters 105/75lbs
8 Bar Facing Burpees

Beginner: 65/45
Intermediate: 85/60
Advanced: Rx

The thrusters should be unbroken every round. Make yourself pick up the bar as quickly as possible after the burpees!

Competitor Extra

Waiter Walks
30m x 6
70/50lbs or More
(3 each arm)
(DB or KB)
Rest as needed

QuickFit

2 minute Ski (Cal)
2 minute Max Wall Balls
2 minutes rest

:90 Ski (Cal)
:90 Max Wall Balls
:90 rest

:60 Ski (Cal)
:60 Max Wall Balls
:60 rest

Rest as needed, then

Core
5 minutes
:30 hollow/tuck hold, :30 rest