24 February

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 200m Run Then: 2 Rounds: 5 T-Spine Twist Each Side 5 Press-ups 10 Pushups or Shoulder Taps 10 Air Squats Metcon A: “Red-Eye” (AMRAP – Rounds and Reps) 35m EMOM W/A Partner Min 1: 250/200m Ski Min 2: 40/30 Seal Walk Min 3: 20/9 Cal Bike

23 February

CrossFit Vitality – CrossFit Mobility and Prep Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes

“Turn Up the Volume” W2D1

CrossFit Vitality – Olynastics Mobility Drills 1:00 Dead Hang w/ Pull-up Grip 1:00 Dead Hang w/ Chin-up Grip 1:30 KB T-Spine Stretch on Roller Push Press+2 Push Jerks+3 Split Jerk (5×1) Rx: 40-60% From the ground. Record heaviest. Clean + Hang Clean (5×3) Rx: 65% Every 3:00 for 15:00

22 February

CrossFit Vitality – CrossFit Mobility and Prep Metcon (AMRAP – Rounds and Reps) PACING STRATEGIES 8M AMRAP: 200M ROW / RUN 10 BOX JUMPS (20) 10 PUSH JERKS (115/65) 10 KBS (1.5/1) REST 2M, X3 ROUND 1 = 60% ROUND 2 = 70% ROUND 3 = 85%1. GOAL IS TO HAVE A SLIGHT INCREASE FROM

21 February

CrossFit Vitality – CrossFit Weightlifting A: Push Press (BUILD TO TOUGH SET OF 5) 1. STAGGER 1/2 GROUP TO START ON PUSH PRESS AND THE OTHER HALF TO START ON HSPU. THEN FLIP-FLOP AND THEN EVERYONE WOULD FIND SET OF 5 STRICT PRESS. 2. SET CLOCK TO COUNTDOWN FROM 16M. THEY MUST FINISH ALL 3

20 February

CrossFit Vitality – CrossFit Weightlifting A: Clean and Jerk (Heavy Single) 1. 16m TO FIND HEAVY SINGLE. B: Snatch (HEAVY SINGLE) 1. 16m TO FIND HEAVY SINGLE C: Power Clean (TOUGH SINGLE) 1. IF MAKING UP BASELINE, COMPLETE POWER CLEAN INSTEAD OF SNATCH/CLEAN AND JERK. Metcon D: Metcon (Time) 3K/2,500M ROW *EVERY 500M COMPLETE 25/15

19 February

CrossFit Vitality – CrossFit Weightlifting A: Metcon (3 Rounds for weight) COMPLEX WORK A1. 3 DL – 1 PC – 1 HPC – 2 JERKS REST 20 SECONDS A2. 4 TALL BOX JUMPS REST 2:30, X31. FOCUS FOR THE COMPLEX IS SPEED AND POSITIONING. GOAL IS TO STAY BACK ON THE POWER CLEANS AND BE

17 February

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 200m Run Then: 2 Rounds 6 Partner Facing Burpees Over 8 Synchro Partner Pushups 10 Synchro Air Squats Metcon A: Couples WOD (Time) With Your Partner: 800m Run (Both) 100 Wallballs or Heavy SB (30#) (ēvoFIT 20# SB) 100 Synchro Air Squats 50 T2B *ēvoFIT (50

“Turn Up the Volume” W1D2

CrossFit Vitality – Olynastics Mobility and Prep 2:00 Trap Flossing with Barbell Accumulate 3:00 Wall Sit Sumo Deadlift (4×3) Rx: As heavy as possible. Drop and reset. Record heaviest set. 3 Position Power Snatch Total (Total Weight) Rx: As heavy as possible from each position. Build to max power snatch from Pos. 1, then Pos.

16 February

CrossFit Vitality – CrossFit Strength/Skill Metcon (3 Rounds for weight) A1. 1 POWER CLEAN + PUSH JERK REST 10 SECONDS A2. 1 SQUAT CLEAN + PUSH JERK REST 10 SECONDS A3. 1 HANG SQUAT CLEAN + PUSH JERK REST 3M, X31. SCORE IS COMBINED LOAD FOR ALL 3 SETS. 2. MUST COMPLETE ALL 3 REPS

15 February

CrossFit Vitality – CrossFit Mobility and Prep Workout of the Day BLACK DIAMOND (Time) “BLACK DIAMOND” WITH A PARTNER: 5 ROUNDS FOR TIME: 1K/800M ROW 50 YARD REVERSE BEAR CRAWL (25Y TURNAROUND) 20 PUSHUPS 20 PULLUPS RX+ STRICT PULLUPS1. BREAK UP WORK HOWEVER NEEDED B/W PARTNERS. 2. 1 PERSON WORKS AT A TIME. 3. RX+

14 February

CrossFit Vitality – CrossFit Strength/Skill A: “FOUR HORSEMEN” (AMRAP – Reps) CONDITIONING WORK 2M RUN @ MODERATE PACE 20 SECOND ROTATION 2M ROW @ MODERATE PACE 20 SECOND ROTATION 2M BIKE @ MODERATE PACE 20 SECOND ROTATION 2M SKI @ MODERATE PACE REST 1M 2M RUN FOR MAX METERS 30 SECOND ROTATION 2M ROW FOR

13 February

CrossFit Vitality – CrossFit TABATA TUESDAY A: Metcon (3 Rounds for reps) TANK TUESDAY -C2B -HSPU -AIR BIKE1. 6 ROUNDS AT EACH STATION BEFORE SWITCHING. 2. SCALE C2B TO PULLUPS/JUMPING PULLUPS/RING ROWS. MEN AND WOMEN RX IS C2B. CHEST MUST PHYSICALLY TOUCH BAR TO COUNT. 3. SCALE HSPU TO SINGLE ARM KBS PRESS WITH NO

12 February

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) TO BE COMPLETED POST WORKOUT -10 TURKISH GETUPS (LIGHT TO MODERATE LOAD) -60 SEC HANDSTAND HOLD -60 SECONDS KB BOTTOMS UP WORK *EACH HAND -COACHES CHOICE CORE WORK1. HAND-STAND HOLDS CAN BE WALL-FACING OR FREE-STANDING WITH PARTNER BASED ON ABILITY. Metcon B: CrossFit Games Open 11.5

10 February

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 6M AMRAP: 100M RUN 2 BURPEES 4 PLYO LUNGES 8 T-SPINE TWISTS 12 SHOULDER TAPS IN PLANK Metcon A: “SATURDAY NIGHT LIVE” (AMRAP – Rounds and Reps) 35M AMRAP: COMPLETE 2 ROUNDS AT EACH STATION AND THEN MOVE TO NEXT STATION STATION 1: (10) – 50