Announcements

Adaptive Nutrition 6-Week Challenge

Kia and Tyler from Adaptive Nutrition will be back at Vintage in January to kick off a new 6-week challenge which concludes at the start of the 2018 Open. The seminar will be condensed into 2 hours and a new point system will be introduced into the challenge to allow Team Vintage to compete with participants from other boxes so you can invite your friends from around Houston.

Registration is open through the Registration link!

QuickFit

Warmup

3 rounds
20 Plate Jumps
3 D-Ball Deadlifts

WOD

AMRAP 20
6 D-Ball Cleans
12/8 Calorie Ski
18 Scissor Kicks (L+R = 1)
24 Double Unders (36 Singles + 1 DU Attempt at the end of every set)

Recovery

2 minute recovery row

CrossFit

Cycle 3 – Week 5 – Day 3

Warmup

Every :30 for 5 minutes (10 rounds)
*From Rack
3 Snatch Grip Behind the Neck Push Press
3 Back Squats

Strength

Every 2:00 for 8 Minutes
3 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets

WOD

5 Rounds
21 Dumbbell Snatch 50/35lbs
15/12 Calorie Row/Ski
9 Chest to Bar Pullups

Practice hand-to-hand dumbbell transitions prior to the WOD. The goal should be to stay unbroken on the snatches.

Beginner: 15 DB Snatch at 30/15#; 5 Banded Strict Chest to Bar Pullups or 9 Ring Rows
Intermediate: 40/25#; Chin over bar pullups
Advanced: Rx

Competitor Extra

L-Sit Hold on Rings

4 Max Effort Holds
Rest 2-3 Minutes