Vintage CrossFit

10/22/2026

FRIDAY // OCTOBER 23, 2026

Conditioning

"Hang Time"

0:00-7:00, AMRAP

12 Alternating Dumbbell Hang Snatches
4-6-8-10-12... Toes to Bar

-Rest 2:00-

9:00-12:00, AMRAP
Max Bar or Ring Muscle-Ups

10/21/2026

THURSDAY // OCTOBER 22, 2026

Strength: Floating Deadlift

Every 4:00 x 4 Sets
5 Floating Deadlifts
+
100ft Dual Kettlebell Front Rack Carry

Conditioning

"Barbell Buddha"

4 Sets

1:30 AMRAP
5 Squat Cleans
60 Double Unders
Max Power Cleans

Rest: 30 between sets

10/21/2026

10/20/2026

WEDNESDAY // OCTOBER 21, 2026

Conditioning

"Repeat Offender"

4 Sets:
1000/900m C2 Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets

10/19/2026

TUESDAY // OCTOBER 20, 2026

Conditioning

"Rapid Fire"
20 Rounds for Time
3 Handstand Push-Ups
4 Chest-to-Bar Pull-Ups
6 Dumbbell Suitcase Reverse Lunges

10/18/2026

MONDAY // OCTOBER 19, 2026

Strength: Front Squat

Every 4:00 x 5 Sets

5 Front Squats @ 65-70%
+
2/2 Turkish Get-Ups

Accessory Finisher

3 Sets:
10 Dual Dumbbell Toes Elevated Romanian Deadlift
20 Alternating Landmine Trunk Rotation
1:00 Weighted Plank

10/17/2026

SUNDAY // OCTOBER 18, 2026

Conditioning
"Rebel Renegade"

Every 4:00 x 5 Sets

12 GHD Sit-Ups
8 Renegade Rows
4 Devils Press
48 Double Unders

10/16/2026

SATURDAY // OCTOBER 17, 2026

Conditioning
"Controlled Chaos"

For Time, 2 Person Team

3 Rounds
20/14 Calorie Bike
15 Shoulder-to-Overhead
*Partner Holding Plank

Into...

10 Ring Muscle-Ups, Split

Rest 3:00 between sets

10/15/2026

FRIDAY // OCTOBER 16, 2026

Strength: Deadlift
For Load
Take 15:00 to Establish a 3RM Deadlift

Conditioning

"Rhythm and Roll"

5 Rounds
200m Run
10 American Kettlebell Swings
8 Lateral Burpees over Dumbbell
200ft Dumbbell + Kettlebell Farmers Carry

10/14/2026

THURSDAY // OCTOBER 15, 2026

Conditioning
"Engine Check"
20:00 EMOM (4 Sets)
Minute 1: 15/12 Calorie Row
Minute 2: 15 Box Jump Overs
Minute 3: Max Calorie Row
Minute 4: Max Wall Balls
Minute 5: Rest

Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)