TODAY AT VIRTUOSITY

Tuesday, March 26th 2019 
ANNOUNCEMENTS
Feb 12
The What & Why of The 2019 CrossFit Games Open

Wondering what the CrossFit Games Open is, and why you should sign up for it? Read on! And don't forget to register at games.crossfit.com!

UPCOMING EVENTS
WORKOUTS OF THE DAY
CROSSFIT LEVEL 1
Skill

Push Jerk
Beat Swing

Conditioning

2 Rounds (24 Minutes) for Total Reps --

AMRAP in 4 Minutes:
8 Slam Balls
8 Beat Swings

Rest 2 Minutes

AMRAP in 4 Minutes:
8 Box Jump-Overs
8 Push Jerks

Rest 2 Minutes

CROSSFIT LEVEL 2
Conditioning

2 Rounds (24 Minutes) for Total Reps --

AMRAP in 4 Minutes:
3 Dumbbell Snatches, 50/35 lbs
3 Chest-to-Bar Pull-Ups
6 Dumbbell Snatches
6 Chest-to-Bar Pull-Ups
9 Dumbbell Snatches
9 Chest-to-Bar Pull-Ups
... etc., increasing Snatch and Pull-Up reps by 3 each set.

Rest 2 Minutes

AMRAP in 4 Minutes:
3 Box Jump-Overs, 24/20 in.
8 Double Dumbbell Shoulder-to-Overhead, 50/35 lbs
6 Box Jump-Overs
8 Double Dumbbell Shoulder-to-Overhead
9 Box Jump-Overs
8 Double Dumbbell Shoulder-to-Overhead
... etc., increasing Jump-Over reps by 3 each set.

Rest 2 Minutes

-- Intermediate Version --
Chest-to-Bar Pull-Ups: 1-3 Chest-to-Bar Pull-Ups + Remainder as Chin-Over-Bar Pull-Ups each set


-- Beginner Version --
Dumbbells: 35/20 lbs
Chest-to-Bar Pull-Ups: 1-3 Chin-Over-Bar Pull-Ups + Remainder as Vertical Ring Rows each set
Box: 20/16 in.

-- Scoring Help --
AMRAP 1:
After round of 3 - 6
After round of 6 - 18
After round of 9 - 36
After round of 12 - 60
After round of 15 - 90
After round of 18 - 126

AMRAP 2:
After round of 3 - 11
After round of 6 - 25
After round of 9 - 42
After round of 12 - 62
After round of 15 - 85
After round of 18 - 111

CROSSFIT LEVEL 3
There is no workout for this program today.
PHOTO OF THE DAY
TODAY'S SCHEDULE
FROM THE BLOG

Alter Egos: Young Alex

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@spensermestel finds out a few things about Young Alex for our documentary series ALTER EGOS: the secret real life identities of people you’ve only ever seen in sweatpants!
:: Loves Most about CFV: The community (he liked when I handed out mini-bottles of tequila after the last Open workout) and the workouts. He says, “I’ve been to enough boxes to know that the programming here is excellent.”

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