21 November

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) TO BE DONE POST WORKOUT: A1. 10 COSSACK SQUATS ON SLIDERS (10 EACH SIDE) REST 30 SECONDS A2. BANDED ALPHABET REST 30 SECONDS, X2 “COACHES” CHOICE CORE” Metcon B: “TUESDAY’S GONE” (AMRAP – Rounds and Reps) 14M AMRAP: 10 HANG POWER CLEANS (135/85) 10 T2B 10

Nov. 21

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 5 MIN AMRAP 4 INCH WORMS 6 ACTIVE LUNGES 20s STONE CHAIR 20s JUMPING JACKS Metcon A: Metcon (No Measure) 8 MIN EMOMS STATION 1 MIN 1: 15/9 CAL ROW (GUYS/GIRLS MIN 2: 15 SLAMBALLS (30/20) RX+ 18/12 CAL ROW STATION 2 MIN 1: 10/6 CALS

20 November

CrossFit Vitality – CrossFit Weightlifting A: “THRUSTER TRIPLE” (3 Rounds for weight) WITH A RUNNING CLOCK: 0:00 – 5:00 FIND 15RM THRUSTER 5:00 – 10:00 FIND 10RM THRUSTER 10:00 – 15:00 FIND 5RM THRUSTER1. MUST COMPLETE THE REQUIRED REP NUMBER WITHIN THE 5M WINDOW OR THE SCORE FOR THAT ROUND IS 0. 2. RECORD 15RM

Nov. 20

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) TABATA MASH PUSH-UP PLANK HOLD RUSSIAN TWISTS BOOTSTRAPPERS X3 Metcon A: Metcon (No Measure) 8 MIN AMRAPS STATION 1 20 WALLBALLS 20 LEGLIFTS OVER WALLBALL 40 RUSSIAN TWISTS WITH WALLBALL (WALLBALL WT. 20/14/SCALED) STATION 2 250/200m ROW 10 MAX EFFORT BOAD JUMPS 3 LAPS SEAL WALK

18 November

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 2 Rounds Big Lap 10 Alternating Toe Touches 10 T-Spine Twists 10 Pushups (30 Sec Plank Hold) 10 Beat Swings Metcon A: Metcon (Time) For Total Time: 6 Rounds 10/5 Cal Air Bike *1 Person Must Complete All 10/5 Cal Each Round. *Reset Every Time 5

Nov. 18

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 4 MIN AMRAP 10 AIR SQUATS 10 TOE TOUCHES 10 UP-DOWNS 20s PUSH-UP PLANK HOLD Metcon A: Metcon (No Measure) 25 MIN AMRAP *DO 1 ROUND AT EACH STAION FOR 25 MIN STATION 1 250/200m ROW 20 SQUAT JUMPS TO BAR TOUCH 6′ 20 KNEE TUCKS

17 November

CrossFit Vitality – CrossFit Weightlifting A: Metcon (AMRAP – Reps) A. KB OHD CARRIES + PUSH PRESS EVERY 5 YARDS REST 3M, X2 (RED/BLUE) B. STRICT PULLUP TRAINING SETS REST 60 SECONDS, X41. CARRY KB OHD IN LEFT HAND FOR 5 YARDS, COMPLETE 5 PUSH PRESS, SWITCH HANDS AND WALK 5 YARDS IN RIGHT HAND

Nov. 17

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) TABATA MASH BURPEES SIT–UPS ACTIVE LUNGE STRETCH X3 Metcon A: Metcon (No Measure) 2 MIN AMRAPS 1 MIN REST B/T X2 CYCLES STATION 1 AIR BIKE (CALS) STATION 2 BURPEES WITH A JUMP TO TARGET RX+ BURPEE PULLUPS STATION 3 ROW (CALS) STATION 4 10 RUSSIAN

Nov. 16

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 5 MIN AMRAP 4 T-SPINE TWISTS 10 UP DOWN/FRONT TO BACK/SIDE TO SIDE IN ELBOW PLANK 10 SQUAT JUMPS 100m RUN Metcon A: Metcon (No Measure) 25 MIN AMRAP WITH PARTNER STATION 1 20/14 CAL SKI-ERG/BIKE (GUYS/GIRLS) STATION 2 3 LAPS BURPEE/UP-DOWN BROAD JUMP RX+ 6

16 November

CrossFit Vitality – CrossFit Mobility and Prep Workout of the Day Metcon (Time) WITH A PARTNER: “YOU GO – I GO” P1 COMPLETES 1 FULL ROUND THEN P2 COMPLETES 1 FULL ROUND. CONTINUE UNTIL 8 TOTAL ROUNDS COMPLETED 250M200M ROW 150 YARD SHUTTLE (0-25-0-50-0) 5 TNG CLEAN AND JERKS (135/85) 5 SYNCHRO BAR FACING BURPEES

15 November

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) TO BE COMPLETED AFTER WORKOUT A1. BANDED ALPHABET REST 60 SECONDS A2. 20 LEG LIFTS OVER CONE REST 60 SECONDS A3. 20 YARDS EACH HAND BOTTOMS UP KB CARRIES REST 60 SECONDS A4. 4 TURKISH GET-UPS EACH SIDE REST 60 SECONDS, X2-31. 2-3 SETS DEPENDING ON

Nov. 15

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 5M AMRAP 20 SEC HOLLOW HOLD 5 SUPERMANS + 2 SEC HOLD 10 AIR SQUATS 100M RUN Metcon A: Metcon (No Measure) EVERY MINUTE ON THE MINUTE FOR 30 MINUTES: MIN 1: 14 WALLBALLS MIN 2: 20 YARD BEAR CRAWL W/SB PUSH MIN 3: TORPEDO BICEP

14 November

CrossFit Vitality – CrossFit Weightlifting A: “STAIRWELL TO PAIN” (Weight) EVERY 2M FOR 12M 1 DL – 1 HSC – 1 PJ1. INCREASE 1 REP FOR EACH MOVEMENT EACH SUBSEQUENT 2M ROUND. 2. 2:00 – 4:00 = 2 REPS 4:00 – 6:00 = 3 REPS 6:00 – 8:00 = 4 REPS 8:00 – 10:00 =

Nov. 14

CrossFit Vitality – ēvoFIT Warm-up WU: Warm-up (No Measure) 5 MIN AMRAP 4 INCH-WORMS 6 UP-DOWNS 8 LUNGES IN PLACE 20s SUPERMAN HOLD Metcon A: Metcon (No Measure) TABATA MASH REST 3 MIN B/T WORKOUTS WORKOUT 1 TORPEDO HIGH PULLS SUPEMAN HOLD WITH BREAST STROKE TORPEDO Z-PRESS UP-DOWN OVER THE TORPEDO X7 ROUNDS (TORPEDO WT.

13 November

CrossFit Vitality – CrossFit Weightlifting A: Metcon (Weight) A1. SEATED SHOULDER PRESS (IN FRONT) 8-12 REPS AT MODERATE LOAD REST 60 SECONDS A2. 45 SECOND WALL FACING HS HOLD REST 60 SECONDS A3. 60 SECOND PUSH-UP PLANK HOLD REST 2M, X31. PARTNERS CAN HELP GET THE BAR IN AND OUT OF RACK FOR SHOULDER PRESS.