24 June

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 30 SECOND PLANK 5 PRESS-UPS 10 TOE TOUCHES 15 AIR SQUATS 20 YARD FROGGER 200M RUN (INSIDE) Metcon A: Metcon (AMRAP – Rounds and Reps) 14M AMRAP: 10 CAL ROW 10 YARD BURPEE BROAD JUMPS 10 HEAVY SLAMBALLS THEN: 20-20-20, THEN 30-30-30, THEN 40-40-40…1. 1 PERSON

The Accountability of Intensity

For over a decade, CrossFit has been a huge part of my training design. Throughout the years, I have experienced many variations of the high-intensity, constantly varied, functional movements that make-up the skeleton of what we do here at Vitality. There are so many different ways to skin the cat and get the desired stimulus

23 June

CrossFit Vitality – CrossFit Strength/Skill 3-Stop Snatch (2 Rounds for weight) “3-STOP SNATCH” BAR COMES OFF THE GROUND AN INCH FOR 3 SECONDS, THEN TO BELOW THE KNEE FOR 3 SECONDS, THEN TO MID THIGH FOR 3 SECONDS, THEN FROM THAT LAST POSITION, HANG SQUAT SNATCH.1. HEAVIEST LOAD WITH CORRECT TEMPO 2. SCORE IS TOTAL

22 June

CrossFit Vitality – CrossFit Mobility and Prep Workout of the Day Metcon (No Measure) WITH A PARTNER: STAGGER GROUPS AT 4 DIFFERENT STATIONS: STATION 1: BENCH PRESS 10 REPS, REST 2M, X3 (MODERATE LOAD, NOT HEAVY) STATION 2: TIRE FLIPS 12 REPS, REST 2M, X3 STATION 3: MED BALL BEAR HUG CARRIES (150/100/70) 1 TRIP,

21 JUNE

CrossFit Vitality – CrossFit Gymnastics A: Metcon (No Measure) EMOM FOR 12 MINUTES MIN 1-4: PULLING STATION MUSCLE-UPS/BAR MUSCLE-UPS/C2B/CHIN-OVER THE BAR/RING ROW HOLDS 1. CHOOSE A NUMBER YOU CAN REPEAT FOR 4 MINUTES. MIN 5-8: PUSHING STATION STRICT HSPU/KIPPING HSPU/PUSH-UPS/BOX PUSH-UPS 1. CHOOSE A NUMBER YOU CAN REPEAT FOR 4 MINUTES. MIN 9-12: DU’S/SINGLES (WITH

20 JUNE

CrossFit Vitality – CrossFit Weightlifting A: OTM DEADLIFTS (3 Rounds for weight) OTM FOR 9 MINUTES DEADLIFT MIN 1-3: 8 REPS (LIGHT) MIN 4-6: 4 REPS (MODERATE) MIN 7-9: 2 REPS (HEAVY)1. GIVE ATHLETES 5-7 MINUTES TO WORK UP TO THEIR LIGHT LOADS. THIS SHOULD BE SOMEWHERE IN THE 155-185 RANGE FOR GUYS, AND 85-105

19 June

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) FRONT RACK WALKING LUNGES A1. 12 STEPS LOADED REST 3M, X3 (95/65) REST 10 SECONDS A2. 12 STEPS B/W LUNGES UNLOADED REST 10 SECONDS A3. 1 SET OF DU’S REST 3M, X31. PUT IN GROUPS OF 3 IF NEEDED. PLENTY OF SPACE. 1 GROUP 0-25 YARDS.

17 June

CrossFit Vitality – CrossFit Metcon A: “Paul Sheldon” (4 Rounds for time) PART 1: Air Bike Cals (Bodyweight / 10) 8 Burpee Step-Overs (24/20) 8 Heavy Slamballs 8 Heavy SB Thrusters 12/8 Cal Row 1. P1 GOES ALL THE WAY THRU, THEN COMES BACK AND TAGS P2. P2 GOES ALL THE WAY THRU. PART A

16 June

CrossFit Vitality – CrossFit Strength/Skill Metcon (No Measure) TO BE COMPLETED POST WORKOUT: “SLIDER TABATA MASH” GORILLA’S SEAL WALK FRONT TO BACK REST MOUNTAIN CLIMBERS PLANK WALK-OUTS ON SLIDERS REST3-4 ROUNDS OF TABATA MASH Workout of the Day 2017 Regional Event “1” (Time) 2017 REGIONAL EVENT “1” 1200M RUN THEN: 12 ROUNDS 4 HSPU 8

15 June

CrossFit Vitality – CrossFit Mobility and Prep Workout of the Day Metcon (AMRAP – Reps) WITH A PARTNER: 15M AMRAP: 20/12 CAL AIR BIKE 20/12 CAL ROW 400M RUN TOGETHER 1. RUN COUNTS AS 2 (OUT IS 1, BACK IS 1 FOR A TOTAL OF 2. 2. TOTAL OF 42 REPS FOR GUYS, 26 REPS

14 June

CrossFit Vitality – CrossFit Gymnastics A: “VITALITY PUSH/PULL BENCHMARK” (4 Rounds for reps) IN 15M: PERFORM 4 SETS OF: MAX DEADHANG PULLUPS NO REST MAX SET OF U/B PUSHUPS1. REST AS NEEDED BUT ALL 4 SETS NEED TO BE DONE IN 15M. 2. SCALE PULL-UPS TO 4 SETS OF FLEXED ARM HANG FOR TOTAL TIME.

13 JUNE

CrossFit Vitality – CrossFit Weightlifting A: “WAITING ROOM” (AMRAP – Rounds) EMOM FOR 10M 5 BACK SQUATS RX 135/95 RX+ 5 BACK SQUATS 135/95 STAYS ON BACK ENTIRE TIME1. BARS COME FROM THE GROUND 2. RX CAN DROP THE BAR AFTER EACH 5 REPS. 3. RX+ LEAVES BAR ON THEIR BACKS FOR ENTIRE 10M. ANY

12 JUNE

CrossFit Vitality – CrossFit Weightlifting A: “CLEAN AND OHD COMPLEX” (Weight) BUILD TO A MAX LOAD IN 15M OF: 4 TNG POWER CLEANS THEN 2 SHOULDER TO OHD1. SCORE IS HEAVIEST LOAD LIFTED 2. FOCUS IS ON QUALITY OF MOVEMENT BEFORE HEAVY LOADS. 3. ELBOWS NEED TO GET THRU ON POWER CLEAN CATCH. 4. COMPLETE

10 June

CrossFit Vitality – CrossFit Warm-up Metcon WU: Warm-up (No Measure) 200M RUN THEN: 2 ROUNDS: 8 STEP-UPS 8 SQUAT JUMPS TO BAR 8 TOE TOUCHES IN PUSHUP POSITION 8 PVC OHS 8 SOTTS PRESS A: Metcon (Time) WITH A 14M CLOCK, COMPLETE AS MUCH WORK AS POSSIBLE. 10-8-6-4-2 SLAMBALL RUNS (20 YARD TRIPS) *30/20 REST

9 JUNE

CrossFit Vitality – CrossFit Strength/Skill Metcon (Weight) EVERY 2M FOR 12 MINUTES: 2 TNG SC + 2 FRONT SQUATS1. SCORE IS HEAVIEST LOAD LIFTED FOR A MINIMUM OF 2 ROUNDS. 2. SPEND 6 MINUTES WARMING UP TO STARTING WEIGHT. 3. STARTING WEIGHT SHOULD BE MODERATE, NOT HEAVY. Metcon (Time) FOR TIME: W/ A PARTNER: 100