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

Warmup

3×10 Banded Good Mornings
:30 Rest

-then-

AMRAP 5:00
10 KB Swings
10/7 Calorie Row
10 Hollow Swings

Strength

Deadlift
4×2

As heavy as possible with full control back to the ground. Compare to 8/29/2017

WOD

For Time
40 Wallballs 20/14lbs
8 Bar Muscle Ups
30 Wallballs
6 Bar Muscle Ups
20 Wallballs
4 Bar Muscle Ups
10 Wallballs
2 Bar Muscle Ups

Beginner: 24/18/12/6 Wall Balls with focus on hitting height standards; 8/6/4/2 Strict Chin Ups with smallest band possible
Intermediate: 32/24/16/8 Wall Balls with focus on hitting height standards; 8/6/4/2 strict chest to bar pull ups or 4/3/2/1 bar muscle ups
Advanced: Rx, no more than 1 break per set of wall balls, no singles on muscle ups

Challenge your athletes to not break up the wall balls more than 1x per set. Learn to get comfortable with bigger sets of wall balls! Time domain for this piece is 8 – 12 minutes. BMUs should not be singles, and if could potentially happen, scale back the reps.

Competitor Extra

GHD Sit Ups
5×15

Hip Extensions
5×15

Rest as needed between sets, not alternating

QuickFit

10 rounds for time of:
Run 200m
10 Kettlebell Swings