25 July

CrossFit Vitality – CrossFit Weightlifting A: Metcon (3 Rounds for weight) OHS 3X5 TEMPO OF 22X1 REST 2:30M B/W SETS1. IF NO OHS, SCALE LOAD AND WORK WITH EMPTY BARBELL AND MOBILITY 2. SCORE IS TOTAL LOAD OF ALL 3 SETS. Metcon b: “RODEO” (Time) FOR TIME: 100 Z-PRESS 80 KBS (1.5/1) 60 OHS (115/75)

24 JULY

CrossFit Vitality – CrossFit Weightlifting A: “STRENGTH TRIATHALON” (3 Rounds for weight) WITH A 15M CLOCK COUNTING DOWN: 15:00 – 10:00 FIND HEAVY POWER CLEAN 10:00 – 5:00 FIND HEAVY SQUAT CLEAN 5:00 – 0:00 FIND HEAVY JERK1. JERK COMES FROM THE GROUND. 2. SCORE IS TOTAL LOAD FOR ALL 3 LIFTS. Metcon B: “TRIPLE

22 July

CrossFit Vitality – CrossFit Warm-up A: Metcon (No Measure) 200M RUN (OUTSIDE) THEN: GUYS – 2 ROUNDS 30 SECOND PALEO SQUAT 30 SECOND PLANK 10-10-10 (UP/DOWN – L/R – F/B) 5 PRESS-UPS GIRLS- 2 ROUNDS 10 YARDS LUNGE 10 YARDS KNEE HUGS 10 YARD FIGURE 4’S 10 YARD BUTT KICKS THEN SWITCH Metcon B: Metcon

21 JULY

CrossFit Vitality – CrossFit Strength/Skill Metcon (No Measure) LEARN NEW SKILLS: A. SINGLE ARM KB CLEAN AND JERK B. SINGLE ARM KB CLEAN INTO THRUSTER 1. PARTNER UP AND SHARE 1 KB. EACH PARTNER PRACTICES 5 REPS EACH ARM AND THEN SWITCHES. GOAL IS TO FIGURE OUT THE CLEAN WITHOUT CRUSHING THE BACK OF THE

20 JULY

CrossFit Vitality – CrossFit Metcon A: Metcon (Calories) WITH A TEAM OF 3 30M CLOCK COUNTING DOWN 5K ROW *MUST SWITCH EVERY 250M *EVERY SWITCH, PERSON GETTING OFF ROWER MUST COMPLETE 5 OVER THE ROWER BURPEES BEFORE NEXT PERSON CAN GET ON AND BEGIN ROWING. 75 NO SQUAT WALLBALLS (20/14) *NO PENALTY FOR BREAKING UP

19 JULY

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (AMRAP – Rounds) EMOM FOR 12M EVEN: 18/12 CAL ROW ODD: REST RX+ EVEN: 14/8 CAL AIR BIKE ODD: REST1. FOR RX, IF YOU MISS A ROUND, TAKE YOUR NORMAL REST THE FOLLOWING MINUTE AND THEN PICK BACK UP ON THE ROW BUT ONLY COMPLETE 16/10. 2. IF

18 JULY

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) WITH A PARTNER, FOR QUALITY, NOT FOR TIME, 2 ROUNDS -15 MB POWER THROWS FROM BACK -10 SA KB ROWS W/1 SEC PAUSE AT TOP -5 HEAVY OHD SB THROWS *GRANNY STYLE. SPREAD OUT FROM OTHER TEAMS. (50/30 OR 20) -ACCUMULATE 3 DRAGONFLIES1. MB THROWS ARE

17 July

CrossFit Vitality – CrossFit Weightlifting A: “PAUSE COMPLEX” (AMRAP – Rounds and Reps) IN 15M FIND MAX LOAD OF COMPLEX TEMPO DL + HANG SQUAT CLEAN + PAUSE JERK1. 3 SECOND TEMPO DL PAUSING AT MID-THIGH FOR 2 SEC, AFTER PAUSE EXPLODE INTO HSC AND STAND. ONCE YOU STAND FROM HSC, DIP AND PAUSE FOR

15 July

CrossFit Vitality – CrossFit Warm-up A: Warm-up (No Measure) 400m Run (Storage) Then: 2 Rounds -10 Toe Touches -10 Pushups Or 30s Plank -10 Squat Jumps -10 Active Lunges (Progressive) -5 Press-Ups Metcon A: Metcon (AMRAP – Rounds) EMOM For 30:00 Min 1: 26/18 CAL ROW Min 2: 3 SETS OF 5 U/B TNG C&J

14 July

CrossFit Vitality – CrossFit Workout of the Day Strength/Skill Metcon (No Measure) TO BE COMPLETED POST WORKOUT: 2 ROUNDS NOT FOR TIME: -5 DRAGONFLIES -10 SIDE LUNGES EACH LEG ON SLIDERS -60 SECOND HOLLOW HOLD -60 SECOND SUPERMAN WITH 5/2.5# BREAST STROKE 1. TAKE AS MANY BREAKS AS NEEDED ON HOLLOW HOLD AND SUPERMAN UNTIL

“I’ve Got the Power” W2D2

CrossFit Vitality – Barbell Club Weightlifting 20 Snatch Balance/Snatch Drops with PVC or Empty Bar for Warm-up. Power Clean+Pause Front Squat (4×3) 3 Second Pause in the Hole.Rx: 70%+5# of 1RM Clean and Jerk Scaled: 65% Power Clean+Pause Front Squat=1 rep After each rep, drop the bar and reset for your next rep. 2 SNGDL+Hang

“I’ve Got the Power” W2D1

CrossFit Vitality – Barbell Club Mobility Drills Shoulder Protocol: KB T-Spine Stretch w/ a Partner Hip Protocol: Hip Flexor Mash on KB Pause Power Snatches (6×2) Pause at Pos 2 for 3 seconds, then at Pos 1 for 3 seconds, then Power Snatch the bar from that Position.Rx and Scaled: 60%-75% Attempt to go heavier

13 JULY

CrossFit Vitality – CrossFit Metcon A: HEAVY CINDY (5 Rounds for weight) WITH A 35M CLOCK COUNTING DOWN: COMPLETE 5 ROUNDS OF CINDY: 5 PULLUPS 10 PUSHUPS 15 AIR SQUATS AT THE COMPLETION OF THE 5 ROUNDS OF “CINDY” 1 ATTEMPT AT 30 SEC MAX CALS ON ROW. IF ALL ROWERS ARE TAKEN, REST 20-30

12 JULY

CrossFit Vitality – CrossFit Strength/Skill A: “DL/SQUAT COMPLEX” (Weight) EVERY 3M FOR 12M 5 TNG DL – 2 HPC – 5 FRONT SQUATS1. MUST USE THE SAME WEIGHT ACROSS ALL 4 SETS. 2. IF YOU ARE UNABLE TO COMPLETE ALL 4 SETS AT THE SAME LOAD, DROP TO LOWER WEIGHT AND SUBTRACT 60# FROM YOUR

11 July

CrossFit Vitality – CrossFit Gymnastics A: Metcon (No Measure) GYMNASTICS SKILL DEVELOPMENT 15M WORKING ON: PICK A PULL: BAR MUSCLE-UPS/MUSCLE-UPS OR PULLUPS/T2B PICK A PUSH: RING DIPS/HSPU/PUSHUP MAX PULL INTO MAX PUSH REST 2M, X3 SCALE DOWN TO RING ROW HOLD AND BOX PUSHUPS IF NEED BE.1. GOAL IS TO COMPLETE 3 SETS IN 15M.