22 September

CrossFit Vitality – CrossFit Strength/Skill Metcon (No Measure) GYMNASTICS SKILL TIME 0:00 – 10:00 PICK A GYMNASTICS SKILL TO SPEND 10M WORKING ON. PUSHING – HSPU – HS WALKING – PUSHUPS PULLING – MUSCLE-UPS – BMUPS – C2B – CHIN OVER THE BAR T2B – RING DIPS – ETC. 10:00 – 12:00 REST 12:00 –

22 Sept

CrossFit Vitality – ēvoFIT Warm-up A: Warm-up (No Measure) 4 MIN AMRAP 5 AIR SQUATS 10 SIT-UPS/CRUNCHES 20s PUSH-UP PLANK HOLD 20s JUMPING JACKS Metcon B: Metcon (AMRAP – Rounds) PART 1 2 MIN AMRAP STATIONS REST 1 MIN B/T STAITONS X2 CYCLES 1 10 SIDE STEPS LEFT + 10 AIR SQUATS 10 SIDE STEPS

21 September

CrossFit Vitality – CrossFit Metcon A: “LIFE’S A BEACH” (Time) FOR TOTAL TIME 1K/800M ROW 1 MAX SET OF PUSHUPS 1 MAX SET OF PULLUPS 1K/800M ROW 1 MAX SET OF PUSHUPS 1 MAX SET OF PULLUPS 1K/800M ROW 1 MAX SET OF PUSHUPS 1 MAX SET OF PULLUPS 1K/800M ROW1. SCORE IS TOTAL TIME

21 Sept

CrossFit Vitality – ēvoFIT Warm-up A: Warm-up (No Measure) TABATA MASH AIR SQUATS ALT. S/L V-UPS/TUCK UPS PLANK WALKOVERS (NO OBJECT TO WALK OVER) X3 Metcon B: Metcon (AMRAP – Reps) PARTNER WORKOUT 1 PERSON WORKS AT A TIME WORKOUT 1 1 MIN MAX REPS TRIPS SHUTTLE RUN (PAIN CAVE) TORPEDO SWINGS SQUAT JUMPS WITH

20 September

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (AMRAP – Rounds) EVERY 3M FOR 12 MINUTES: 4 BACK SQUATS @ 225/125 150M RUN (OUTSIDE IF POSSIBLE, TO CURB) 40 DU’S 20/15 YARD PLATE PUSH1. STAGGER GROUPS BY 1M AS NEEDED. HEAT 1 WOULD START AT 3-2-1 GO, HEAT 2 WOULD BE +1M AND THE FINAL GROUP

20 Sept

CrossFit Vitality – ēvoFIT Warm-up A: Warm-up (No Measure) 4M AMRAP: 4 CC FLOOR TOUCH TO BAR 4 1&1/4 THRUSTERS 4 INVERTED KNEES TO ELBOW 4 PRESS-UPS Metcon B: Metcon (Time) EMOM FOR 24M MIN 1: 7 CC FLOOR TOUCH + JUMP MIN 2: 9 TORPEDO 1&1/4 THRUSTERS MIN 3: 11 INVERTED KNEES TO ELBOW

19 September

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (Weight) COMPLEX WORK SPEND 15M WORKING COMPLEX OF: 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH + 1 OHS1. IF NO HANG SQUAT SNATCH OR OHS, USE HANG POWER CLEAN + HANG SQUAT CLEAN. 2. MINIMIZE MISSES. THIS IS NOT MEANT TO BE A MAX DAY. 3.

9 Sept

CrossFit Vitality – ēvoFIT Warm-up A: Warm-up (No Measure) 5 MIN AMRAP 3 INCH-WORMS 5 D-O-I-U 10 MTN CLIMBERS 10 BICYCLE CRUNCHES 10 IN PLACE LUNGES Metcon B: Metcon (Time) TABATA MASH X 8 PER STATOIN WORKOUT 1 DOUBLE ARM TORPEDO CURL TO PRESS BICYCLE CRUNCHES MTN CLIMBERS HOLLOW HOLD + FLUTTER KICKS (TORPEDO WT.

18 September

CrossFit Vitality – CrossFit Strength/Skill A: Floor Press (4X12) 1. GOAL IS TO INCREASE WEIGHT FROM 6-WEEKS AGO WHEN IT WAS 4X12. 2. POINTS OF PERFORMANCE: -FOREARMS VERTICAL -TRCIEPS MAKE CONTACT WITH FLOOR AT THE BOTTOM -CORRECT SPOTTING FROM PARTNERS -STAYING TIGHT AND ENGAGED ENTIRE TIME -SHOULDER BLADES BACK AND DOWN 3. SAME LOAD ACROSS

18 September

CrossFit Vitality – ēvoFIT Warm-up A: Warm-up (No Measure) 5 MIN AMRAP 4 INCH WORMS + PRESS UP 10 ALTERNATING S/L DEADLIFTS 10 AIR SQUATS 20 FLUTTER KICKS 100 YRD RUN (LOGO) Metcon B: Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 20-16-12-8-4-8-12-16-20 WALLBALLS (#30/20/SCALED) WALL TAPS IN PUSH UP Plank LEGLIFTS OVER THE

16 September

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 200m Run Then: 2 Rounds: 7 Squat Jumps To Target 7 In/Outs 7 Forward Walking Lunges 7 Backward Walking Lunges 30 Second Paleo Squat (Upright) Metcon A: Metcon (AMRAP – Rounds and Reps) A. 10m Amrap: 30/20 Cal Ski 30 Synchro In/Outs On Sliders (2 People)

15 September

CrossFit Vitality – CrossFit Strength/Skill Metcon (No Measure) A. BUILD TO A TOUGH POWER CLEAN IN 8 MINUTES. REST 2M B. TAKE 90% OF A AND COMPLETE: EMOM FOR 6M 1 POWER CLEAN + HIGH SKILL GYMNASTICS 1. FOR GYMNASTICS MOVEMENTS, COMPLETE MUSCLE-UPS/BAR MUSCLE-UPS, C2B, CHIN OVER THE BAR, HSPU, HS WALKING, ETC. 2. REPS

14 September

CrossFit Vitality – CrossFit Mobility and Prep Workout of the Day Metcon (Time) FOR TOTAL TIME: 1 ROUND: 800M RUN 2 ROUNDS: 20 TUCK-UPS 20 OVER THE BOX JUMPS (20) 20 G2O WITH PLATE (55/45) 3 ROUNDS: 15 CC FLOOR TOUCH WITH JUMP TO TGT 15 CAL ROW 15 GORILLA’S 4 ROUNDS: 10 CAL AIR

13 September

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (2 Rounds for time) ROW 200M @ 2:00/2:20 ROW 200M @ 1:55/2:15 ROW 200M @ 1:50/2:10 ROW 200M @ 1:40/2:00 ROW 200M @ MAX EFFORT REST 4M, X21. SET THE ROWERS TO COUNT DOWN FROM 1K. HIT THE MARKS FOR EACH 200M DISTANCE. 2. THE ONLY TIME YOU

12 September

CrossFit Vitality – CrossFit Weightlifting A: “Front Squat Medley” (4 Rounds for weight) Front Squats 20-5-3-1 *SCORE IS TOTAL LOAD. MUST GO IN THAT ORDER. 20 REP MAX, THEN 5, THEN 3, THEN 1. REST AS NEEDED B/W SETS. TOTAL OF 17M TO COMPLETE ALL WORK. *SCORE IS TOTAL LOAD1. SCORE IS TOTAL LOAD. 3.