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

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”

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