21 JUNE

CrossFit Vitality – CrossFit Gymnastics A: Metcon (No Measure) EMOM FOR 12 MINUTES MIN 1-4: PULLING STATION MUSCLE-UPS/BAR MUSCLE-UPS/C2B/CHIN-OVER THE BAR/RING ROW HOLDS 1. CHOOSE A NUMBER YOU CAN REPEAT FOR 4 MINUTES. MIN 5-8: PUSHING STATION STRICT HSPU/KIPPING HSPU/PUSH-UPS/BOX PUSH-UPS 1. CHOOSE A NUMBER YOU CAN REPEAT FOR 4 MINUTES. MIN 9-12: DU’S/SINGLES (WITH

20 JUNE

CrossFit Vitality – CrossFit Weightlifting A: OTM DEADLIFTS (3 Rounds for weight) OTM FOR 9 MINUTES DEADLIFT MIN 1-3: 8 REPS (LIGHT) MIN 4-6: 4 REPS (MODERATE) MIN 7-9: 2 REPS (HEAVY)1. GIVE ATHLETES 5-7 MINUTES TO WORK UP TO THEIR LIGHT LOADS. THIS SHOULD BE SOMEWHERE IN THE 155-185 RANGE FOR GUYS, AND 85-105

19 June

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) FRONT RACK WALKING LUNGES A1. 12 STEPS LOADED REST 3M, X3 (95/65) REST 10 SECONDS A2. 12 STEPS B/W LUNGES UNLOADED REST 10 SECONDS A3. 1 SET OF DU’S REST 3M, X31. PUT IN GROUPS OF 3 IF NEEDED. PLENTY OF SPACE. 1 GROUP 0-25 YARDS.

17 June

CrossFit Vitality – CrossFit Metcon A: “Paul Sheldon” (4 Rounds for time) PART 1: Air Bike Cals (Bodyweight / 10) 8 Burpee Step-Overs (24/20) 8 Heavy Slamballs 8 Heavy SB Thrusters 12/8 Cal Row 1. P1 GOES ALL THE WAY THRU, THEN COMES BACK AND TAGS P2. P2 GOES ALL THE WAY THRU. PART A

16 June

CrossFit Vitality – CrossFit Strength/Skill Metcon (No Measure) TO BE COMPLETED POST WORKOUT: “SLIDER TABATA MASH” GORILLA’S SEAL WALK FRONT TO BACK REST MOUNTAIN CLIMBERS PLANK WALK-OUTS ON SLIDERS REST3-4 ROUNDS OF TABATA MASH Workout of the Day 2017 Regional Event “1” (Time) 2017 REGIONAL EVENT “1” 1200M RUN THEN: 12 ROUNDS 4 HSPU 8

15 June

CrossFit Vitality – CrossFit Mobility and Prep Workout of the Day Metcon (AMRAP – Reps) WITH A PARTNER: 15M AMRAP: 20/12 CAL AIR BIKE 20/12 CAL ROW 400M RUN TOGETHER 1. RUN COUNTS AS 2 (OUT IS 1, BACK IS 1 FOR A TOTAL OF 2. 2. TOTAL OF 42 REPS FOR GUYS, 26 REPS

14 June

CrossFit Vitality – CrossFit Gymnastics A: “VITALITY PUSH/PULL BENCHMARK” (4 Rounds for reps) IN 15M: PERFORM 4 SETS OF: MAX DEADHANG PULLUPS NO REST MAX SET OF U/B PUSHUPS1. REST AS NEEDED BUT ALL 4 SETS NEED TO BE DONE IN 15M. 2. SCALE PULL-UPS TO 4 SETS OF FLEXED ARM HANG FOR TOTAL TIME.

13 JUNE

CrossFit Vitality – CrossFit Weightlifting A: “WAITING ROOM” (AMRAP – Rounds) EMOM FOR 10M 5 BACK SQUATS RX 135/95 RX+ 5 BACK SQUATS 135/95 STAYS ON BACK ENTIRE TIME1. BARS COME FROM THE GROUND 2. RX CAN DROP THE BAR AFTER EACH 5 REPS. 3. RX+ LEAVES BAR ON THEIR BACKS FOR ENTIRE 10M. ANY

12 JUNE

CrossFit Vitality – CrossFit Weightlifting A: “CLEAN AND OHD COMPLEX” (Weight) BUILD TO A MAX LOAD IN 15M OF: 4 TNG POWER CLEANS THEN 2 SHOULDER TO OHD1. SCORE IS HEAVIEST LOAD LIFTED 2. FOCUS IS ON QUALITY OF MOVEMENT BEFORE HEAVY LOADS. 3. ELBOWS NEED TO GET THRU ON POWER CLEAN CATCH. 4. COMPLETE

10 June

CrossFit Vitality – CrossFit Warm-up Metcon WU: Warm-up (No Measure) 200M RUN THEN: 2 ROUNDS: 8 STEP-UPS 8 SQUAT JUMPS TO BAR 8 TOE TOUCHES IN PUSHUP POSITION 8 PVC OHS 8 SOTTS PRESS A: Metcon (Time) WITH A 14M CLOCK, COMPLETE AS MUCH WORK AS POSSIBLE. 10-8-6-4-2 SLAMBALL RUNS (20 YARD TRIPS) *30/20 REST

9 JUNE

CrossFit Vitality – CrossFit Strength/Skill Metcon (Weight) EVERY 2M FOR 12 MINUTES: 2 TNG SC + 2 FRONT SQUATS1. SCORE IS HEAVIEST LOAD LIFTED FOR A MINIMUM OF 2 ROUNDS. 2. SPEND 6 MINUTES WARMING UP TO STARTING WEIGHT. 3. STARTING WEIGHT SHOULD BE MODERATE, NOT HEAVY. Metcon (Time) FOR TIME: W/ A PARTNER: 100

8 JUNE

CrossFit Vitality – CrossFit Metcon A: “THE DEATH MARCH” (AMRAP – Rounds and Reps) WITH A 36:00 RUNNING CLOCK 5 ROUNDS 8 SIDE LUNGES (15/10) 8 SQUAT THERAPY (15/10) 8 PLYO PUSHUPS THEN: 5 ROUNDS: 20 YARD SEAL WALK 10 T2B 10 PLYO LUNGES THEN: 5 ROUNDS: 15 CAL AIR BIKE(GUYS) 15 CAL ROW (GIRLS)

7 JUNE

CrossFit Vitality – CrossFit Strength/Skill Metcon (No Measure) TO BE COMPLETED POST WORKOUT: 2 ROUNDS NOT FOR TIME: W/ A PARTNER: 1. HEAVY BEAR HUG CARRIES (1 TRIP EACH) 2. SHOULDER STABILITY W/MB ON RIG (20 SEC PER ARM/PERSON) 3. 3M PALEO SQUAT (TOGETHER) *DONE ONLY ONE ROUND 4. 30 SECOND MAX REPS OF UNLOADED

6 JUNE

CrossFit Vitality – CrossFit Strength/Skill “ASSAULT BIKE CONDITIONING 2” (4 Rounds for reps) POWER OUTPUT REPEATIBILITY 10 SEC SLOW SPIN 10 SEC 70% EFFORT 10 SEC SPRINT @ 100% 20 SEC SLOW SPIN REST 3M, X4 Workout of the Day “Tabata Barbell Mash” (AMRAP – Reps) TABATA BARBELL MASH DEADLIFT (225/125) HANG POWER CLEANS (135/85)

5 June

CrossFit Vitality – CrossFit Strength/Skill A: Metcon (No Measure) TURKISH GET-UP REFRESHER 5 MINUTES FOR EVERYONE FOR THOSE THAT ARE PROFICIENT, AFTER 5 MINUTES, BREAK OFF AND DO 10M EMOM OF 1 REP EACH ARM ON THE MINUTE FOR 10 MINUTES. Metcon B: “BREAKING POINT” (Time) 21-15-9 FRONT SQUATS HSPU CAL ROW RX (135/85) *FRONT