29 May

CrossFit Vitality – CrossFit Warm-up WU: Metcon (No Measure) WARM-UP INDIVIDUALLY DEPENDING ON WHAT HEAT YOU WILL BE PARTICIPATING IN. WARM-UP WILL BE ON ROLLING WHITEBOARD: 2 ROUNDS: 5 ACTIVE LUNGES 5 NEGATIVE PUSHUPS 30 SECOND PALEO SQUAT (ANKLE FOCUS) 5 PRESS-UPS 5 HALF SPEED AIR SQUATS Metcon A: VITALITY MURPH (Time) FOR TIME: 1

27 May

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 400m Run Then: W/Remaining Time, AMRAP: 10 Beat Swings 10 Toe Touches In Plank 10 Hollow Rocks 10 Super Dog’s 10 Air Squats Metcon A: Metcon (Time) For Time: “You Go – I Go” Format Full Suicide W/SB 40 Yard Suicide W/SB 30 Yard Suicide W/SB

26 May

CrossFit Vitality – CrossFit Weightlifting A: Overhead Endurance (2 Rounds for weight) OVERHEAD ENDURANCE 10 OHS AS HEAVY AS POSSIBLE DROP 10TH REP REST 10 SECONDS 10 TNG JERKS REST 4M, X21. SAME BAR/LOAD FOR BOTH MOVEMENTS. 2. IF NO OHS, USE EMPTY BARBELL OR PVC AND THEN A SEPARATE BAR FOR JERKS. 3. SCORE

25 May

CrossFit Vitality – CrossFit Metcon A: YELLOW BRICK ROAD (Calories) WITH A 32M RUNNING CLOCK: FINISH AS MUCH WORK AS POSSIBLE: 200 YARD WALKING LUNGES 100 Z-PRESS 50 D-O-I-U TO PULLUP BAR THEN: 800M RUN (ENTRANCE OF POPLAR WOODS) 50 YARD BURPEE BROAD JUMPS 25 U/B THRUSTERS (95/65) *ANY BREAK, RUN 200M THEN: 2M ACCUMULATED

24 MAY

CrossFit Vitality – CrossFit Weightlifting A: Metcon (Weight) DEADLIFT SINGLE LEG RDL 5 REPS EACH LEG REST 2:30, X31. CAN USE SINGLE KB IF BARBELL IS UNSTABLE. 2. SLIGHT BEND IN KNEE, PUSH BUTT BACK ON THE WAY DOWN AND KEEP BACK FLAT. 3. FOCUS IS LIGHT LOAD WITH PROPER MOVEMENT PATTERN. Metcon B: “DUMB

23 MAY

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (3 Rounds for reps) A1. 3 TNG POWER CLEANS (155/135 – 105/95) REST 20 SECONDS A2. 3 TALL BOX JUMPS (30/24/20) REST 20 SECONDS A4. MAX SET OF KIPPING HSPU REST 2M, X31. SCALE LOAD AS NEEDED FOR POWER CLEANS IN ORDER FOR THEM TO BE TNG. 2.

22 MAY

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (3 Rounds for weight) A1. PAUSE POWER CLEAN AND JERKS 3 SINGLES, REST 5-7 SECONDS B/W SINGLES REST 60 SECONDS A2. SINGLE-ARM KB ROWS 8 REPS EACH SIDE WITH A 2- SECOND HOLD AT TOP REST 2M, X31. FOR PAUSE C&J, CATCH THE POWER CLEAN IN A 1/4

20 May

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 200m Run Then: 2 Rounds: 10 Yards Each -Knee Hugs -Figure Four -Bear Crawl -Active Lunges -Jog Around Red Rig and Back to 0 Metcon A: Metcon (Weight) With a 32:00 Running Clock 32:00 – 22:00 Each Person Finds 1RM Z-Press (45/35) Then: Each Person Finds

19 May

CrossFit Vitality – CrossFit Weightlifting A: Metcon (3 Rounds for weight) OHS (FROM RACK) 5 REPS AT TEMPO 33X1 THEN 5 REPS WITH NO TEMPO REST 3M, X3 RX+ FROM THE GROUND, SQUAT SNATCH INTO 1ST REP. THEN COMPLETE: 4 REPS AT TEMPO 33X1 DROP AND REST 10 SECONDS SQUAT SNATCH INTO 1ST REP THEN

18 MAY

CrossFit Vitality – CrossFit Metcon A: Metcon (No Measure) EMOM FOR 30M MIN 1-10 EVEN: 20/15 YARD SEAL WALK ODD: 30 SEC Y-T-I (5/2.5) MIN 10-20 EVEN: STRICT PULLUPS ODD: PUSH-UPS MIN 20-30 EMOM COMPLETE 10/6 AIR BIKE1. USE 5#/2.5# PLATES WHILE LAYING ON BOX FOR Y-T-I’S. 2. FOR PULLUPS/PUSHUPS, TRY TO PICK A NUMBER

17 MAY

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) EMOM FOR 12M MIN 1: 30 SECOND HOLLOW ROCK/HOLD MIN 2: 30 SECOND WALL FACING HS HOLD MIN 3: 30 SECOND FLEXED ARM HANG1. GOAL IS QUALITY OF MOVEMENT. Weightlifting B: Metcon (4 Rounds for weight) IN 18M, COMPLETE: THRUSTER 9-6-3-11. SCORE IS TOTAL LOAD LIFTED.

16 MAY

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (3 Rounds for weight) A1. 20/15 YARD BURPEE BROAD JUMPS NO REST A2. 30 YARD REVERSE BC WITH PLATE (U/B) 45# FOR BOTH M/F NO REST A3. 10 TNG PJ REST 3M, X31. CHOOSE LOAD THAT YOU ARE ABLE TO DO ALL TNG PJ U/B. 2. IF YOU

15 May

CrossFit Vitality – CrossFit Weightlifting A: Metcon (Weight) A1. CLEAN GRIP TEMPO DEADLIFT 3 REPS @ 22X2 1. 2 SECONDS DOWN, 2 SECONDS PAUSE AT BOTTOM (2 INCHES OFF GROUND), EXPLODE UP, 2 SECONDS PAUSE AT TOP. 2. ONCE BAR COMES OFF THE GROUND FOR THE 1ST REP, IT WON’T TOUCH THE GROUND AGAIN UNTIL

13 May

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 2 LAPS ON TURF THEN: 2 ROUNDS: 10 TOE TOUCHES IN PUSHUP POSITION 5 PRESS-UPS 20 MOUNTAIN CLIMBERS (OPPOSITE KNEE/ELBOW) 5 SUPERMAN HOLDS (2 SECONDS) 10 HOLLOW ROCKS 5 INCHWORMS Metcon A: Metcon (Time) 20-18-16-14-12-10-8-6-4-2 PRESS (95/65) WALLBALLS (20/14) *ANY BREAK ON EITHER MOVEMENTS = 14/7

12 May 2017

CrossFit Vitality – CrossFit Mobility and Prep Workout of the Day Metcon (Time) IN PAIRS: REGIONAL EVENT #3 1 MILE RUN (BOTH RUN) 50 OHS (115/75) 100 ABMAT SITUPS 150 DU’S / 200 SINGLES 50 SDLHP (115/75) 100 OVER THE BOX JUMPS (24/20) RX+ 135/951. 1 BAR PER TEAM 2. CAP IS 30 MINUTES 3.