7 July

CrossFit Vitality – CrossFit Strength/Skill Metcon (No Measure) WITH A 15M CLOCK COUNTING DOWN: COMPLETE 2 ROUNDS NOT FOR TIME: -5 DRAGONFLIES -5 HEAVY OVER THE SHOULDER SLAMBALLS (150/70/50) -25 BANDED TRICEP PRESSDOWNS -5 MAX EFFORT BROAD JUMPS *RX+ 5 MAX EFFORT TRIPLE JUMPS -25 PLATE CURL TO PRESS (45/25)1. GOAL IS TO FINISH 2

“I’ve Got the Power” W1D2

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% 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

6 July

CrossFit Vitality – CrossFit Mobility and Prep Workout of the Day Metcon (No Measure) 30M AMRAP: FOR QUALITY OF MOVEMENT BEFORE INTENSITY 20 TURKISH GET-UPS *NO MORE THAN 3 REPS BEFORE ALTERNATING HANDS. AS LIGHT AS NEEDED IN ORDER TO STAY SAFE. 50 PUSHUPS 20 STRICT PULL-UPS 50 IN AND OUTS ON SLIDERS 20 OHS

5 JULY

CrossFit Vitality – CrossFit Shuttles A: Metcon (No Measure) 60M SHUTTLES ON THE MINUTE FOR 4 MINUTES PROGRESSIVE EFFORT. ROUNDS SHOULD INCREASE WITH INTENSITY *WARM-UP HAMMIES WELL. 60M SHUTTLES ON THE 30 SECONDS FOR 6 MINUTES *BEGIN INCREASING INTENSITY1. OUT 10, BACK 10, OUT 20, BACK 20. 2. NO REST B/W FIRST 4 MINUTES AND

4TH OF JULY

CrossFit Vitality – CrossFit Metcon A: INDEPENDANCE (Time) WITH A TEAM OF 3 200 DU’S *CAN ONLY WORK WHILE 2 PEOPLE HOLD PLANK *SCALE FOR DU’S IS 250 SINGLES 800M SB RUN (30/20) *1 SB PER TEAM 50 POWER CLEANS (115/85) *MUST BE DONE IN SETS OF NO SMALLER THAN 5 50 THRUSTERS (115/85) *MUST

3 July

CrossFit Vitality – CrossFit Strength/Skill A: UP AND DOWN (2 Rounds for weight) WITH A 16M RUNNING CLOCK: FROM 0:00 – 6:00 FIND 10RM STRICT PRESS FROM 6:00 – 16:00 FIND MAX LOAD OF COMPLEX 1 SQUAT CLEAN + 1 FRONT SQUAT1. BARS COME FROM GROUND FOR SHOULDER PRESS. 2. PARTNER UP AND SHARE A

1 July

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 400M RUN THEN 2 ROUNDS: 10 ACTIVE LUNGES 20 SECOND STONE CHAIR 5 PRESS-UPS 10 AIR SQUATS Metcon A: Metcon (Time) BURPEE – SHUTTLE RUN0-5-0 0-10-0 0-15-0 0-20-0 0-25-0 ….ALL THE WAY TO 0-50 AND BACK Metcon B: Metcon (Time) GUYS 30-25-20-15 AIR BIKE CALS 50-60-70-80

30 June

CrossFit Vitality – CrossFit Strength/Skill Metcon (No Measure) POST WOD CORE/STABILITY 2 ROUNDS NOT FOR TIME: 30 SEC HOLLOW HOLD 10 STATUE OF LIBERTY 16 SINGLE LEG ALTERNATING V-UP 10 SLOW MOTION SPIDERMAN PUSHUPS 1. SCALE TO REGULAR OR NEGATIVES OR “COACHES CHOICE CORE WORK” Workout of the Day MARIO AND LUIGI (AMRAP – Reps)

29 JUNE

CrossFit Vitality – CrossFit Metcon A: THOMAS THE TRAIN (AMRAP – Rounds) 35M EMOM OF: MIN 1: RING DIPS (RX) 6/4 (RX+) 10/6 1. IF POSSIBLE, MUSCLE-UP INTO 1ST REP OF RING DIP 2. SCALE TO HOLDS ON THE RINGS THEN TO BOX DIPS MIN 2: 5 SNATCHES (RX) 95/65 (RX+) 135/85 1. SQUAT SNATCH

28 JUNE

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (2 Rounds for time) 3 ROUNDS, FINAL 2 ROUNDS EACH FOR TIME: 6 OVER THE BOX JUMPS (24/20) 6 DL (225/125) 14/10 CAL ROW RX+ 6 OVER THE BOX JUMPS (30/24) 6 DL (275/155) 16/12 CAL ROW SCALED 6 OVER THE BOX JUMPS/STEPS 6 DL (155/95) 12/10 CAL

27 JUNE

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) A1. HEAVY CARRIES 150/100/70/50 1 TRIP 30 SEC REST A2. 6-10 HSPU STRICT – KIPPING – HOLDS 30 SEC REST A3. 20 BANDED TRICEP PRESS DOWNS REST 2M, X31. STAGGER AT DIFFERENT STARTING SPOTS. Metcon B: RUSH HOUR (3 Rounds for time) “RUSH HOUR” 3 ROUNDS,

26 June

CrossFit Vitality – CrossFit Weightlifting A: SPEED BACK SQUATS (3 Rounds for weight) SPEED BACK SQUATS 10 REPS AT AGGRESSIVE PACE. STAY UNDER CONTROL BUT FOCUS ON DRIVE OUT OF THE BOTTOM. REST 3M, X31. AS HEAVY AS POSSIBLE WHILE MAINTAING SPEED THROUGH ALL 10 REPS. 2. NO PAUSE AT TOP OF REP, STAND AND

24 June

CrossFit Vitality – CrossFit Warm-up WU: Warm-up (No Measure) 30 SECOND PLANK 5 PRESS-UPS 10 TOE TOUCHES 15 AIR SQUATS 20 YARD FROGGER 200M RUN (INSIDE) Metcon A: Metcon (AMRAP – Rounds and Reps) 14M AMRAP: 10 CAL ROW 10 YARD BURPEE BROAD JUMPS 10 HEAVY SLAMBALLS THEN: 20-20-20, THEN 30-30-30, THEN 40-40-40…1. 1 PERSON

23 June

CrossFit Vitality – CrossFit Strength/Skill 3-Stop Snatch (2 Rounds for weight) “3-STOP SNATCH” BAR COMES OFF THE GROUND AN INCH FOR 3 SECONDS, THEN TO BELOW THE KNEE FOR 3 SECONDS, THEN TO MID THIGH FOR 3 SECONDS, THEN FROM THAT LAST POSITION, HANG SQUAT SNATCH.1. HEAVIEST LOAD WITH CORRECT TEMPO 2. SCORE IS TOTAL

22 June

CrossFit Vitality – CrossFit Mobility and Prep Workout of the Day Metcon (No Measure) WITH A PARTNER: STAGGER GROUPS AT 4 DIFFERENT STATIONS: STATION 1: BENCH PRESS 10 REPS, REST 2M, X3 (MODERATE LOAD, NOT HEAVY) STATION 2: TIRE FLIPS 12 REPS, REST 2M, X3 STATION 3: MED BALL BEAR HUG CARRIES (150/100/70) 1 TRIP,