4 September

CrossFit Vitality – CrossFit A: Weekend At Bernies (Time) 400M RUN 20 CLEAN AND JERKS (155/95) 750/600M ROW 40 T2B 50/20 CAL BIKE 60 WALLBALLS (30/20) 400M RUN 60 KBS (1.5/1) 750/600M ROW 40 RING DIPS 50/25 CAL BIKE 20 THRUSTERS (155/95)1. RUNS ARE WITH A 30/20 SLAMBALL. 2. CAN BREAK UP WORK HOWEVER YOU

2 September

CrossFit Vitality – CrossFit Warm-up A: Vitality Field Meet (No Measure) INDIVIDUALLY COMPLETE 6 EVENTS: Station 1: Row Repeats 250m Row – Rest 60 Seconds – 200m Row *Score is combined time for both rows Station 2: 2m To Find 1 Max U/B Set of HSPU/T2B *Score is combined Reps For Both *No Mulligans on

1 September

CrossFit Vitality – CrossFit Strength/Skill Metcon (2 Rounds for time) 2 ROUNDS EACH FOR TIME: 4 BURPEES 10 YARD BEAR HUG CARRY (0-10) 4 BURPEES 10 YARD BEAR HUG CARRY (10-20) 4 BURPEES 10 YARD BEAR HUG CARRY (20-30) 4 BURPEES 10 YARD BEAR HUG CARRY (30-40) 4 BURPEES 10 YARD BEAR HUG CARRY (40-50)

31 AUGUST

CrossFit Vitality – CrossFit Metcon A: NON-STOP (Time) 5 ROUNDS FOR TIME: 500M/400M ROW 20 HEAVY SLAMBALLS 30/15 CAL AIR BIKE 60 DU’S 400M RUN 20 BB FRONT RACK LUNGES IN PLACE (95/65)1. SCALE DU’S TO 60 SINGLES.

30 AUGUST

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) KB SKILLWORK 0:00-5:00 REVIEW KB CLEAN AND CLEAN AND JERK 5:00 – 10:00 TEACH KB SNATCH 10:00 – 16:00 6M EMOM EVEN: 5 SNATCHES L / 5 SNATCHES R ODD: 10 T2B1. SCALE T2B AS NEEDED. Metcon B: “NEOPHYTE” (Time) 21-15-9 KB SNATCHES (1.5/1) KB SQUATS

29 AUGUST

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (Weight) A1. 4 TEMPO BACK SQUATS @ 3330 REST 30 SECONDS A2. 4 SEATED BOX JUMPS REST 30 SECONDS A3. STATIC LUNGE HOLDS 30 SECONDS PER LEG, NO REST B/W LEGS REST 2:30, X31. TEMPO BACK SQUATS SHOULD BE WITH A WEIGHT THERE IS NO CHANCE OF FAILURE

28 AUGUST

CrossFit Vitality – CrossFit Strength/Skill A: Floor Press (5X5) 1. 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 https://www.youtube.com/watch?v=aM1TYdZaXMk Metcon B: “OHD TESTER” (Time) 21-15-9 THRUSTERS PULLUPS OHS PUSHUPS (95/65)1. SCALE OHS TO JUMP SQUATS

26 August

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 200m Run Then: 2 Rounds: 10 Yard Active Lunge 10 Yard B/W Lunge 10 Yard 1/2 Speed BC 10 Yard 1/2 Speed Rev BC Then: 2 Rounds: 3 Inchworms (No Pushup) 3 Press-Ups 5 U/D – F/B – S/S 30 Second Paleo Squat Metcon B: You

25 AUGUST

CrossFit Vitality – CrossFit Strength/Skill 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 Workout of the Day 55 (AMRAP – Reps) “55” 10M TO FIND 10 REP MAX DEADLIFT THEN: 5M

24 AUGUST

CrossFit Vitality – CrossFit Workout of the Day A: Metcon (AMRAP – Rounds) 7M STATIONS: STATION 1: RING DIPS EMOM FOR 7M RX+ MUSCLE-UP INTO 5 RING DIPS RX 5 RING DIPS SCALED 15-20 SECOND STATIC HOLD ON RINGS STATION 2: SNATCHES EMOM FOR 7M COMPLETE 3 SQUAT OR 3 HANG SQUAT SNATCHES. IF UNABLE

23 AUGUST

CrossFit Vitality – CrossFit Strength/Skill A: LUNGE COMPLEX (3 Rounds for weight) EVERY 3M FOR 15M COMPLETE 1 COMPLEX 2 FRONT SQUATS – 4 LUNGES IN PLACE – 1 JERK1. BARS COME FROM THE GROUND AND BEGIN WITH A POWER CLEAN, THEN FRONT SQUATS. NOT A SQUAT CLEAN INTO 1ST FRONT SQUAT. 2. SCORE IS

22 AUGUST

CrossFit Vitality – CrossFit Weightlifting A: Metcon (Weight) OLY SKILL A. 8M TO BUILD TO A TOUGH SINGLE RX+ SQUAT SNATCH OR HANG SQUAT SNATCH. RX SQUAT CLEAN OR HANG SQUAT CLEAN REST 2M B. 8M EMOM TAKE 90% OF PART A AND COMPLETE: RX+ 2 SQUAT OR HANG SQUAT SNATCHES RX 2 SQUAT OR

21 August

CrossFit Vitality – CrossFit Strength/Skill A: Floor Press (4×10) 1. LOWER J-CUPS AND HAVE BARS COME FROM RACK WITH A SPOTTER. 2. KEEP SAME WEIGHT ACROSS ALL 4 SETS. 3. GOAL IS TO INCREASE WEIGHT FROM LAST WEEK. 4.1 SECOND PAUSE AT BOTTOM AND TOP OF THE REP. 5. KEEP ELBOWS AT A 45 DEGREE

19 August

CrossFit Vitality – CrossFit Warm-up A: Warm-up (No Measure) 2 Rounds: 200m Run (Outside Or Inside) 10 Toe Touches (2 Second Hold) 3 Press-Ups 10 Air Squats 30 Seconds Couch Stretch Each Side Metcon B: Metcon (Time) In Teams of 3-4 110/65 Cal Air Bike *Only Working While BB Held OHD (95/65) 110/75 Cal Row

18 AUGUST

CrossFit Vitality – CrossFit Strength/Skill Metcon (No Measure) TO BE COMPLETED POST WORKOUT: 2 ROUNDS OR (COACHES CHOICE) -SIDE LUNGES ON SLIDERS -SEAL WALK -GORILLA’S -LATERAL LUNGE JUMP -DC CRUNCHES -PLANK HOLDS/WALKOUTS ETC. ETC 1. HAVE FUN WITH IT 🙂 Workout of the Day CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP