19 August

CrossFit Vitality – CrossFit Warm-up A: Warm-up (No Measure) 2 Rounds: 200m Run (Outside Or Inside) 10 Toe Touches (2 Second Hold) 3 Press-Ups 10 Air Squats 30 Seconds Couch Stretch Each Side Metcon B: Metcon (Time) In Teams of 3-4 110/65 Cal Air Bike *Only Working While BB Held OHD (95/65) 110/75 Cal Row

18 AUGUST

CrossFit Vitality – CrossFit Strength/Skill Metcon (No Measure) TO BE COMPLETED POST WORKOUT: 2 ROUNDS OR (COACHES CHOICE) -SIDE LUNGES ON SLIDERS -SEAL WALK -GORILLA’S -LATERAL LUNGE JUMP -DC CRUNCHES -PLANK HOLDS/WALKOUTS ETC. ETC 1. HAVE FUN WITH IT 🙂 Workout of the Day CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP

17 AUGUST

CrossFit Vitality – CrossFit Metcon A: Metcon (Time) WITH A RUNNING CLOCK: 10 ROUND 1 POWER CLEAN 3 STRICT PULLUPS 5 OVER THE BAR BURPEES RX (185/105) RX+ (225/125) THEN: 5 ROUND 300/250M ROW 10 T2B 20/15 YARD SEAL WALK RX (ROW) RX+ (18/8 AIR BIKE) THEN: 1 ROUND 800M RUN 50 YARD BURPEE BROAD

16 August

CrossFit Vitality – CrossFit Gymnastics A: Metcon (No Measure) GYMNASTICS SKILL DEVELOPMENT 3 ROUNDS FOR QUALITY, NOT FOR TIME: 1 SET OF PULLING MUSCLE-UPS/BAR MUSCLE-UPS/PULLUPS/ASSISTED STRICT PULLUPS/JUMPING PULLUPS 1 SET OF OHD STABILITY HANDSTAND WALKING/STRICT HSPU/KIPPING HSPU/WALL-FACING HS HOLDS/HS HOLDS/SA KB PRESSES 1 SET OF CORE STABILITY ACCUMULATE 60 SECONDS OF A HOLLOW HOLD1. GOAL

15 August

CrossFit Vitality – CrossFit Weightlifting A: IRON BREAKFAST (Weight) EMOM FOR 15M MIN 1: 8 DEADLIFTS MIN 2: 4 POWER CLEANS MIN 3: 2 SQUAT CLEANS1. PICK ONE LOAD AND ONE BAR FOR EMOM. 2. SCORE IS LOAD USED. IF DROPPED LOAD DURING EMOM, SUBTRACT 30# FROM LIGHTEST LOAD USED AS SCORE. 3. CAN BREAK

14 August

CrossFit Vitality – CrossFit Weightlifting A: Floor Press (4×12) 1. LOWER J-CUPS AND HAVE BARS COME FROM RACK WITH A SPOTTER. 2. KEEP LOADS MODERATE AS WE BEGIN THIS 4-6 WEEK CYCLE OF PRESSING. 3. GOAL IS A 1 SECOND PAUSE AT BOTTOM AND TOP OF THE REP. 4. KEEP ELBOWS AT A 45 DEGREE

12 AUGUST

CrossFit Vitality – CrossFit Workout of the Day Steve Who? (AMRAP – Reps) With a 3m countdown clock: 21 S2O (135/85) 15 Heavy SB 9 Burpee OTB Jumps With remaining time: AMRAP Squat Cleans Rest 1m, x3*Score is total Squat Cleans for all 3 rounds Last Man Standing (AMRAP – Rounds and Reps) EMOM as

11 AUGUST

CrossFit Vitality – CrossFit Strength/Skill Metcon (AMRAP – Rounds) A. BUILD TO A MODERATE SQUAT SNATCH IN 8M REST 1M THEN: B. USE PART A LOAD AND DO 2 OHS OTM FOR 6M.1. 1ST REP MUST BE SQUAT SNATCH. 2. SCALE SQUAT SNATCHES TO HANG SQUAT SNATCH FOR BOTH PIECES IF NEEDED. 3. IF NO

10 AUGUST

CrossFit Vitality – CrossFit Metcon A: Metcon (AMRAP – Rounds) EMOM FOR 30M MIN 1: 5 FRONT SQUATS + 10 SECOND HOLD IN BOTTOM ON LAST REP MIN 2: 20 SEC LEFT/ 20 SEC RIGHT BANDED HOLD ACROSS BODY MIN 3: 5 PUSH JERKS + 10 SECOND HOLD OHD ON LAST REP MIN 4: 10

9 AUGUST

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) TABATA MASH: -SINGLE ARM KB DEADLIFTS (1.5/1) -PUSHUPS *SCALE TO ELBOWS/TOES WITH A FRONT TO BACK ROCK. -SEATED, UNLOADED RUSSIAN TWISTS -LEG RAISES OVER KB1. COMPLETE 6 ROUNDS OF TABATA. 1 ROUND IS COMPLETING (1) 20 SECOND WORK/10 SEC REST INTERVAL AT EACH STATION. 2. HOLD

8 AUGUST

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) KB SKILL WORK 0:00 – 5:00 KB CLEAN 5:00 – 10:00 KB CLEAN AND JERKS 10:00 – 15:00 10 KB C&J (RIGHT ARM) 10 KB C&J (LEFT ARM) *HEAVY AS POSSIBLE WHILE MAINTAINING QUALITY REPS. JERK CAN BE PUSH PRESS OR PUSH JERK.1. USE HEAVIEST KB

7 August

CrossFit Vitality – CrossFit Weightlifting A: “CLEAN – CLEAN – JERK COMPLEX” (2 Rounds for weight) FIND MAX COMPLEX IN 15M OF: 2 TNG SQUAT CLEANS – 1 HSC – 1 JERK1. SCORE IS HEAVIEST 2 LOADS LIFTED. 2. FOCUS ON SPEED UNDER THE BAR. Metcon “Double-Down” (Time) 15-12-9 WB (20/14) PC (135/85) REST 2M

5 August

CrossFit Vitality – CrossFit Warm-up A: Warm-up (No Measure) Tabata Mash -Shoulder Taps -Air Squats -Toe Touches In Plank -Inchworms Metcon B: Metcon (Time) Buy-In: 80 Yard Bear Crawl On Sliders (40 Yards Down – 40 Yards Back) *1 Person at a Time *Teams of 3 go 4th time and can break up final 80

4 AUGUST

CrossFit Vitality – CrossFit Strength/Skill Metcon (Weight) EMOM FOR 12 MINUTES: EVEN: 5 OHS ODD: 40 DU’S1. 1ST OHS SHOULD BE A SQUAT SNATCH IF POSSIBLE. IF NOT, HANG POWER SNATCH AND THEN DO 5 OHS. 2. SCALE LOADING ACCORDINGLY IN ORDER TO ALLOW FOR PROPER DEPTH AND POSITIONING. 3. SCORE IS LIGHTEST LOAD USED

3 AUGUST

CrossFit Vitality – CrossFit Metcon A: Metcon (Time) “SHAKEN, NOT STIRRED” FOR TIME: 3 ROUNDS OF: 400M RUN 20 WALLBALLS (20/14) 20 BOX JUMPS (24/20) THEN: 2 ROUNDS OF “EVA” 800M RUN 20 HEAVY SWINGS 20 PULLUPS THEN: “GRACE” 30 CLEAN AND JERKS FOR TIME (135/95)1. CAP IS 34:00 2. ADD 1 SECOND FOR EVERY