26 April

CrossFit Vitality – CrossFit Weightlifting A: Snatch (6X1) 1. SCALE TO ANY FORM OF SNATCH. 2. REST 60-90 SECONDS B/W REPS 3. SCORE IS HEAVIEST LOAD LIFTED Weightlifting B: “10RM DEADLIFT” (Weight) B. DEADLIFT 1X101. GO UP FROM PREVIOUS 10RM 2. ONE ATTEMPT Metcon C: Metcon (Time) FOR TIME: 21 CAL ROW 9 DL 9

25 APRIL

CrossFit Vitality – CrossFit Air Bike A: “ASSAULT BIKE CONDITIONING 1” (AMRAP – Reps) 60 SECONDS @ 80% PACE REST 2:30, X41. COMPARE PACE TO 3 WEEKS AGO AND ADJUST IF NEEDED. 2. IF YOU WERE UNABLE TO STAY AT THE SAME RPM FOR ALL 4 SETS, DROP TO A NUMBER THAT YOU CAN HOLD

24 April

CrossFit Vitality – CrossFit Weightlifting A: “C&J 5 TNG” (Weight) A. CLEAN AND JERKS 5 TNG REPS, REST 2:30, X3 *USE SAME WEIGHT FOR ALL 3 SETS1. GOAL IS TO GO UP IN WEIGHT FROM PREVIOUS WEEK. Weightlifting B: FRONT SQUATS 3X5 (Weight) FRONT SQUATS 3 SETS OF 51. GOAL IS TO GO UP IN

21 APRIL

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (AMRAP – Reps) EVERY 2M FOR 10M 1 TRIP BEAR CRAWL ON SLIDERS MAX T2B IN REMAINING TIME1. SCORE IS TOTAL NUMBER OF T2B. IF NO T2B, SCALE TO KNEES AS HIGH AS POSSIBLE. 2. STAGGER BY 1M IF NEEDED. Metcon “TANGO” (Time) WITH A PARTNER: 1,500M ROW/1,200M

20 APRIL

CrossFit Vitality – CrossFit Mobility and Prep Metcon A: Metcon (3 Rounds for reps) WITH A 30:00 RUNNING CLOCK: 0:00 – 10:00 AMRAP OF: 10 STATUE OF LIBERTY (25/15) 10 YARD BURPEE BROAD JUMPS 10 SHOULDER PRESS (95/55) 10 OHS (95/55) 10:00 – 11:00 REST 11:00 – 20:00 EMOM OF “CINDY” IF YOU MISS A

19 APRIL

CrossFit Vitality – CrossFit Weightlifting A: Metcon (No Measure) A. OTM FOR 8 MINUTES SNATCH WORK1. SCALE AS NEEDED SQUAT SNATCH – HANG – POWER 2. ADD 10/5# PER ROUND 3. WORK WITH A PARTNER 4. DON’T INCREASE WEIGHT IF MISS. GOAL IS TO LIMIT MISSES 5. COUNT CLOCK DOWN FROM 14:00. FIRST 6M ARE

18 APRIL

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) TO BE COMPLETED POST WORKOUT 2 ROUNDS NOT FOR TIME: STATION 1: 0-5-0-10-0-15-0 FORWARD BEAR CRAWL INTO BW BEAR CRAWL. STATION 2: 6-8 PARTNER GH RAISES STATION 3: SHOULDER STABILITY LEANING INTO A MB ON UPRIGHTS OF THE RIG. PARTNER MOVES BALL AROUND AND FORCES OTHER

17 April

CrossFit Vitality – CrossFit Weightlifting A: C&J 5X2 (Weight) Clean and Jerk 5 Sets of 2 (Heavy)1. TRY AND GO UP IN WEIGHT FROM WEEK 1. 2. THESE SHOULD BE PERFORMED AS 2 SINGLES, SEPARATED BY 8-10 SECONDS. 3. 2:30 REST B/W SETS. Weightlifting B: FRONT SQUATS 3X5 (Weight) FRONT SQUATS 3 SETS OF 51.

15 April

CrossFit Vitality – CrossFit Warm-up WU: Metcon (No Measure) 300m Run 10 Yard Lunges 10 Yard Backwards Lunge 10 Yard Knee Hugs 10 Yard Figure 4’s Job Around Rig and Back to 0 Then: 2 Rounds 10 Snow Angels 10 OHD Press 5 Press-Ups Metcon A: Metcon (AMRAP – Rounds and Reps) “Death By 10m”

The Gilley’s

At 930a this morning we got a phone call at the gym telling us that Christine Warden Gilley and her family had been struck by a tractor trailer on their way to West Virginia. Christine, David, Jack, and Grace were all killed in the accident. It has taken me a while to try and process this

14 April

CrossFit Vitality – CrossFit Gymnastics A: HIGH HR GYMNASTICS WORK (No Measure) 3 ROUNDS (PROGRESSIVE) ROUND 1: 150/125M ROW @ 90% 6-10 REPS GYMNASTICS SKILLWORK *HSPU/PULLUPS/DU’S (40-50 REPS) REST 2:30 ROUND 2: 150/125M ROW @ 100% 6-10 REPS GYMNASTICS SKILLWORK *HSPU/C2B/MUSCLE-UPS/BAR MUSCLE-UPS/PULLUPS/DU’S (50-60 REPS) REST 2:30 ROUND 3: 150/125M ROW @ 100% 6-10 REPS GYMNASTICS

13 April

CrossFit Vitality – CrossFit Metcon A: Metcon (AMRAP – Reps) MIN 1: 1 TRIP BEAR CRAWL (SLIDERS) MIN 2: 6 TNG POWER CLEANS (135/85) MIN 3: 8 HEAVY SLAMBALLS (50/30) MIN 4: 30 SECOND HOLLOW HOLD MIN 5: AMRAP BURPEE PULLUPS MIN 6: REST1, SCORE IS TOTAL NUMBER OF BURPEE PULLUPS COMPLETED. FOR ANY MISSED

12 April

CrossFit Vitality – CrossFit Weightlifting A: “BUILD TO A TOUGH SNATCH” (Weight) SQUAT SNATCH OR HANG SQUAT SNATCH OR HANG POWER SNATCH TAKE 10M TO BUILD TO A TOUGH LOAD.1. MINIMIZE MISSES. NO MORE THAN 2 MISSES. 2. SCALE SNATCH AS NEEDED. Weightlifting B: “DEADLIFT 5X4” (Weight) REST 90 SECONDS B/W SETS1. NO DROPPING FROM

11 April

CrossFit Vitality – CrossFit Air Bike A: “ASSAULT BIKE CONDITIONING 2” (4 Rounds for reps) POWER OUTPUT REPEATIBILITY 10 SEC SLOW SPIN 10 SEC 70% EFFORT 10 SEC SPRINT @ 100% 20 SEC SLOW SPIN REST 3M, X41. REMEMBER THE HIGHEST NUMBER YOU SAW FOR RPM’S IN EACH ROUND AND RECORD THOSE. THE SCORE WILL

10 April

CrossFit Vitality – CrossFit Weightlifting A: “C&J 5 TNG” (Weight) A. CLEAN AND JERKS 5 TNG REPS, REST 2:30, X3 *USE SAME WEIGHT FOR ALL 3 SETS1. ALL SETS MUST BE TNG FROM THE GROUND. 2. USE SAME WEIGHT ACROSS ALL 3 SETS. Weightlifting B: FRONT SQUATS 3X5 (Weight) FRONT SQUATS 3 SETS OF 51.