24 February

CrossFit Vitality – CrossFit Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time

“Taste the Rainbow 2.0” W3D1

CrossFit Vitality – Barbell Club Mobility Drills Shoulder Protocol: KB T-Spine Stretch with Partner Partner Front Delt Mash Hip Protocol: Banded Hip Capsule Opener Glute Ham Lax Mash Weightlifting Staying out of “the hole” this week for the sake of our homework skwats. Metcon (3 Rounds for weight) Power Snatch Total Work to a heavy

23 February

CrossFit Vitality – CrossFit Metcon A: Metcon (AMRAP – Rounds and Reps) 7M AMRAP: 200M RUN 10 BOX JUMPS (20) 5 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 ONE ROUND TO THE NEXT.

22 February

CrossFit Vitality – CrossFit Gymnastics A: Metcon (No Measure) 5M SKILLWORK STATIONS: STATION 1: HSPU STATION 2: T2B STATION 3: DU’S1. SPLIT UP EVENLY AND ALLOW ABOUT A 1M TRANSITION B/W STATIONS. 2. GOAL HERE IS QUALITY REPS, NOT VOLUME Metcon B: “DISCOURAGEMENT” (Time) FOR TIME: 10-1 DEADLIFT (225/125) PULLUPS RX+ C2B PULLUPS1. EVERY 3M,

21 February

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (Weight) A. 20M TO FIND 1RM SNATCH OR CLEAN AND JERK 3 MISSES MAX OR B. BUILD TO A MODERATE POWER CLEAN IF MAKING UP BASELINE. Metcon B: 2k Row (Time) Max Effort 2k Row Metcon C: New Paleo Baseline (AMRAP – Reps) PALEO BASELINE 12M AMRAP: 4

20 February

CrossFit Vitality – CrossFit Weightlifting A: Power Clean (Build to a tough single) Metcon B: New Paleo Baseline (AMRAP – Reps) PALEO BASELINE 12M AMRAP: 4 POWER CLEANS 8 BAR FACING BURPEES 12 WALLBALLS (20/14)1. WEIGHT FOR POWER CLEANS IS 75% BW. SCALE AS NEEDED BUT SAME PERCENTAGES OF BW WILL BE USED POST CHALLENGE.

18 February

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 400m Run Outside Then: 2 Rounds 10 Yard Active Lunges 10 Yard Knee Hugs 10 Yard Figure Four Holds 10 Yard Bear Crawl 10 Yard Frogger Jog Around Red Rig and Back to 0 Yard Line For 2nd Round Metcon PT 1: Metcon (AMRAP – Reps)

17 February

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (AMRAP – Rounds) EMOM FOR 12 MINUTES MIN 1: 30 SEC HOLLOW HOLD/ROCK MIN 2: 30 SEC SUPERMAN HOLDS WITH 5/2.5# PLATE CIRCLES MIN 3: STONE CHAIR WITH 15/10# PLATE TWISTS1. SCALE AS NEEDED. SCALE SUPERMANS TO NO WEIGHT. STONE CHAIRS TO NO WEIGHT. Metcon B: CrossFit Games

16 February

CrossFit Vitality – CrossFit Metcon A: Metcon (Time) WITH A PARTNER: 5 ROUNDS FOR TIME: 1K ROW 1 TRIP B/W SEAL WALK ON SLIDERS 20 PUSHUPS 20 PULLUPS1. SUB STRICT PULLUPS IF PARTNERS CAN DO STRICT PULLUPS. 2. ONLY 1 PERSON WORKS AT A TIME. BREAK UP WORK HOWEVER YOU WANT.

15 February

CrossFit Vitality – CrossFit Weightlifting A: TEMPO OHS (3 Rounds for weight) TEMPO OHS 5 REPS @ 33X3 REST 2:30, X31. GOAL IS CONTROL BEFORE LOAD. 2. SCORE IS TOTAL LOAD LIFTED WITH PROPER TEMPO FOR THE 3 ROUNDS. 3. BARS COME FROM RACK 4. 3 SECONDS DOWN, 3 SECONDS HOLD, EXPLODE UP, 3 SEC

14 February

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (3 Rounds for reps) TABATA “TUESDAY” -C2B -HSPU -ASS BIKE1. 6 ROUNDS AT EACH STATION BEFORE SWITCHING. 2. SCALE C2B TO PULLUPS/JUMPING PULLUPS/RING ROWS 3. SCALE HSPU TO SINGLE ARM KBS PRESS WITH NO PAUSE AT TOP. SWITCH ARMS EVERY ROUND. 4. MORE THAN 18 PEOPLE, MAKE 1

13 February

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) 2 ROUNDS NOT FOR TIME: WITH A PARTNER: PLANK WALK-OUTS 5-6 REPS PER ROUND + 8 PARTNER GH RAISES + DBL KB SINGLE LEG ROMANIAN DL 8 REPS PER LEG + SINGLE ARM KB STRICT PRESS 8 REPS PER ARM + 1 MAX SET OF STRICT

11 February

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 1 LAP RUN 20 SECOND HOLLOW ROCK 20 SECOND SUPERMAN + ARM CIRCLES 1 LAP RUN 20 SECONDS AIR SQUATS 20 SECONDS PUSHUPS 1 LAP RUN 20 SECONDS ACTIVE LUNGE LEFT 20 SECONDS ACTIVE LUNGE RIGHT 1 LAP RUN 60 SECOND COUCH STRETCH LEFT 60 SECOND

10 February

CrossFit Vitality – CrossFit Weightlifting A: “VITALITY COMPLEX 1” (Weight) IN 15M, BUILD TO A MAX LOAD OF COMPLEX: 3 DL – 1 HPC – 1 HSC – 1 SC – 1 JERK Metcon B: CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters,

9 February

CrossFit Vitality – CrossFit Metcon A: Metcon (AMRAP – Rounds) EMOM FOR 42 MINUTES MIN 1: 1 TRIP BEAR CRAWL (SLIDERS) MIN 2: 6 TNG POWER CLEANS (135/85) MIN 3: 10 BAR FACING BURPEES MIN 4: MAX PUSHUPS OR 60 SECOND PLANK HOLD MIN 5: 8 HEAVY SLAMBALLS (50/30) MIN 6: REST1, SCORE IS TOTAL