11 MAY

CrossFit Vitality – CrossFit Weightlifting A: Clean and Jerk (FIND 1RM IN 14M) Weightlifting B: Snatch (FIND 1RM IN 14M) 1. SCALE TO HANG SNATCH OR HANG POWER SNATCH AS NEEDED. 2. ONLY ALLOWED 2 MISSES FOR EITHER THE CLEAN AND JERK OR THE SNATCH. 3. IF DIDN’T MISS EITHER OF THESE DAYS, SPEND THE

10 MAY

CrossFit Vitality – CrossFit Weightlifting A: Snatch (FIND 1RM IN 14M) 1. SCALE TO HANG SQUAT OR HANG POWER SNATCH. 2. NO MORE THAN 2 MISSES. Weightlifting B: “10RM DEADLIFT” (Weight) B. DEADLIFT 1X101. RE-SET 10RM DEADLIFT. 2. ONE ATTEMPT ONLY. Metcon C: STIMULANT (Time) FOR TIME: 5-4-3-2-1 FRONT SQUATS (185/115) OVER THE BAR BURPEES

9 MAY

CrossFit Vitality – CrossFit Air Bike A: ASSAULT BIKE CONDITIONING 3 (2 Rounds for calories) MAX CALORIES ON ASSAULT BIKE IN 1M REST 6M MAX CALORIES ON ASSAULT BIKE IN 30 SECONDS1. SCORE IS TOTAL CALORIES FOR BOTH ROUNDS 2. COACHES, DEMONSTRATE HOW TO GET ON AND OFF THE CORRECT WAY PLEASE! Metcon B: “Unbroken

8 MAY

CrossFit Vitality – CrossFit Weightlifting A: Clean and Jerk (BUILD TO A MAX POWER CLEAN AND PUSH JERK IN 14M) 1. MAKE SURE TO NOTATE IN COMMENTS THAT IT IS A PC AND PJ. 2. TWO MISS MAX . AFTER 2 MISSES, NO MORE ATTEMPTS. Weightlifting B: FRONT SQUATS 3X5 (Weight) FRONT SQUATS 3 SETS

6 MAY

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 400m RUN Then: 5 Beat Swings 5 T2B 5 Strict Pullups 10 Push-Ups 10 Air Squats 10 Toe Touches In Plank Then: Free Stretch Metcon A: Metcon (Time) With a Running Clock In Teams of 2-3 0:00 – 24:00​ 2k Row *Every 500m, Complete 6 Power

5 MAY

CrossFit Vitality – CrossFit Gymnastics A: Metcon (No Measure) A1. 8-14 HSPU REST 30 SECONDS A2. 8 SA KB PRESS (8 EACH ARM) REST 30 SECONDS A3. 20 YARD OHD SINGLE ARM KB CARRY REST 2:30, X31. SCALE HSPU TO A 30 SECOND HS HOLD. 2. SCALE WEIGHT AS NEEDED FOR PRESSES AND OHD CARRIES.

Platform Prep

On Thursday, May 18th, the Vitality Barbell Club will be launching a “Platform Prep” olympic lifting cycle. The purpose of this 6-week cycle is to prepare lifters for an in-house Olympic Lifting Meet. The meet will take place here at Vitality on June 24th @ 11:30a. The cost for the 6 weeks of Platform Prep will

4 MAY

CrossFit Vitality – CrossFit Metcon A: Metcon (No Measure) WITH A PARTNER: 0:00-10:00 800M SB RUN (30/20) W/REMAINING TIME COMPLETE AMRAP: 50 YARD PROWLER PUSH 20 T2B 10:00 – 20:00 150/90 CAL AIR BIKE W/REMAINING TIME COMPLETE AMRAP: 10 HSPU 10 BURPEE OVER THE BOX JUMPS (24/20) 20:00-30:00 400M FARMERS WALK (2/1.5) *EVERY SWITCH OR

3 MAY

CrossFit Vitality – CrossFit Weightlifting A: Metcon (Weight) A1. 3 SNATCH GRIP DEADLIFT REST 10 SECONDS A2. 1 SNATCH SCALE AS NEEDED (SQUAT – HANG – POWER) REST 1M, X61. FOCUS ON THE DEADLIFT IS TO MIMIC THE 1ST PULL OF YOUR SNATCH. KEEP BACK TIGHT AND MIDLINE LOCKED IN. 2. PICK A LOAD THAT

2 May

CrossFit Vitality – CrossFit TABATA TUESDAY A: CFV PARTNER TABATA (4 Rounds for reps) PARTNER TABATA STATION 1: OVER THE SHOULDER DBALL (150/100/70/50) STATION 2: SYNCHRONIZED T2B STATION 3: DU’S STATION 4: PARTNER PUSHUPS + CLAP1. SCALE DBALL AS NEEDED. 2. SCALE T2B TO KIPPING KNEES AS HIGH AS POSSIBLE OR PARTNER ABMAT MB TOSSES.

1 May

CrossFit Vitality – CrossFit Weightlifting A: Metcon (3 Rounds for weight) A. CLEAN AND JERK CLUSTERS 1.1.1.1; REST 2:30, X3 REST 10 SECONDS B/W REPS.1. GO UP IN WEIGHT AS NEEDED. 2. SCORE IS COMBINED LOAD FOR ALL 3 SETS. Weightlifting B: FRONT SQUATS 3X5 (Weight) FRONT SQUATS 3 SETS OF 51. COMPLETE WITH TEMPO

29 April

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 2 Rounds: 200m Run 10 Yard Bear Crawl 10 Yard Reverse Active Lunge 3 Inchworms in Place (No Pushup) 30 Sec Paleo Squat (Hold Uprights) Metcon A: Metcon (2 Rounds for time) Part A: 4 Rounds For Time: 50 Yard Prowler Push 25 Yard Burpee Broad

28 APRIL

CrossFit Vitality – CrossFit Gymnastics A: GYMNASTICS SKILL TEST (AMRAP – Reps) FOR TOTAL REPS: 0:00 – 3:00 KIPPING HSPU 3:00 – 6:00 T2B 6:00 – 9:00 PULLUPS SUB: PUSHUPS/BOX OR BLOCK PUSHUPS ABMAT SITUPS JUMPING PULLUPS/RING ROWS Metcon B: HOLLOW (AMRAP – Rounds and Reps) IN 3M COMPLETE: 2 ROUNDS OF: 8 WB (20/14)

27 APRIL

CrossFit Vitality – CrossFit Metcon A: Metcon (AMRAP – Reps) WITH A PARTNER: EMOM FOR 32 MINUTES: 30 SEC P1 / 30 SEC P2 MIN 1: PUSHUPS *SCALE IS SIDE PLANK *ALTERNATE SIDES EVERY ROUND. MIN 2: OVER THE SHOULDER DBALL (150/100/70/50) MIN 3: GOBLET SQUATS (1.5/1) MIN 4: 30 SEC HOLLOW HOLD (BOTH AT