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Athlete Date Sort Location Workout Name Description Results
Matt Lyle 02/27/2018 Vintage CrossFit None 5 Rounds
6 Deadlifts 135/95lbs
6 Hang Squat Cleans 135/95lbs
6 Lateral Burpees over the bar

Time Cap: 12:00

Beginner: 105/75
Intermediate/Advanced: Rx		 7m 46s
Performed as RX
Matt Lyle 02/25/2018 Vintage CrossFit None Run 600m
20 Push Ups
40 Sit Ups
20 Push Ups
100m Farmers Carry 70s/53s
20 Push Ups
40 Sit Ups
20 Push Ups
Run 600m

Beginner: 10 Push Ups; 53/35#
Intermediate: 15 Push Ups; 62/44#
Advanced: Rx
Competitor: 30 GHD Sit Ups		 12m 30s
Performed as RX
Matt Lyle 02/23/2018 Vintage CrossFit CrossFit Open 18.1 Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell		 263 reps
Performed as RX
Matt Lyle 02/21/2018 Vintage CrossFit None AMRAP 12:00
30 Box Jump Overs 24/20"
20 Pull Ups
10 Clean and Jerks 135/95lbs

Target is 2 full rounds, scaled volume appropriately. Pull Ups should be done in 3 sets or less. Focus on eliminating extra steps while turning around for box jump overs.

Beginner: 20 Box Jump Overs, 20/16"; 12-15 Pull Ups; 95/65
Intermediate: 25 Box Jump Overs, 24/20"; 20 Pull Ups; 115/75
Advanced: Rx
Competitor: Chest-to-bar pullups; 155/105		 2 rounds 40 reps
Performed as RX
Matt Lyle 02/20/2018 Vintage CrossFit None 3 Rounds for time of:
Ski 21/15 Calories
25 Kettlebell Swings
20 Steps Walking Lunge with Kettlebell in Goblet Squat position		 12m 08s
Performed as RX
Matt Lyle 02/19/2018 Vintage CrossFit None AMRAP 5:00
12 Deadlift 225/155
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Beginner: 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185

The deadlifts should be fast and close to unbroken. Fast transitions and efficient burpees are the focus. 		77 reps
Performed as RX
Matt Lyle 02/16/2018 Vintage CrossFit None 10 rounds
7 Burpees (Advanced 10)
3 D-Ball Deadlifts
Gym Length D-Ball Carry (in front of body)		 10m 03s
Performed as RX
Matt Lyle 02/15/2018 Vintage CrossFit None 8 Rounds
30 Double Unders
3 Power Snatch 165/110lbs

Time cap: 12:00. Scale the power snatch weight at/below 80% of your 1RM.

Beginner: 50 Single Unders + DU attempt at the end of every set; 95/65
Intermediate: 20 DU; 125/85
Advanced: Rx		 9m 50s
Workout Scaled
Matt Lyle 02/14/2018 Vintage CrossFit None Five 6:00 Rounds
30 Wallballs 20/14lbs
15 HSPU
Max Calories on Rower or Bike or Ski Erg in remaining time
No Rest

On earlier rounds you should have 2+ minutes on the machine, and later rounds 1+ minutes.

Score is calories on Row/Bike/Ski

Beginner: 21 Wall Balls 14/10#; 4 Wall Walks or 4x Kick Up HS and :10 Hold
Intermediate: 25 Wall Balls; 7-10 HSPU and/or reduced ROM
Advanced: Rx
Competitor: 40 Wall Balls; 20 HSPU
 171 reps
Performed as RX
Matt Lyle 02/13/2018 Vintage CrossFit CrossFit Open 14.2 Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Rx: 95/65; Chest to Bar Pullups
Scaled: 65/45; Chin over Bar Pullups or Jumping Chest to Bar Pullups (head 6" below bar)		 80 reps
Performed as RX
Matt Lyle 02/09/2018 Vintage CrossFit None 5 rounds
30 Double Unders (30 single leg singles/side or 60 alternating)
10 Burpees
5 D-Ball Cleans
Rest 1:00 between rounds		 9m 43s
Performed as RX
Matt Lyle 02/09/2018 Vintage CrossFit None AMRAP 20 Minutes
3 Rounds of "Cindy"
3 Squat Cleans 155/105lbs
Add 10/5lbs each Round

Beginner: 3-6-9 "Cindy"; 95/55
Intermediate: 135/85
Advanced: Rx		 4 rounds 90 reps
Workout Scaled
Matt Lyle 02/08/2018 Vintage CrossFit None For Time
25-20-15-10
Power Snatch 75/55lbs
6-5-4-3
Bar Muscle Ups

Time cap: 15:00. Focus is on big sets of power snatches with a vertical bar path. You should attempt to string together multiple bar muscle ups today!

Beginner: 55/35; 12-10-8-6 Pullups (banded if needed)
Intermediate: 15-12-9-6 C2B or 20-15-10-5 pull ups
Advanced: Rx		 11m 33s
Performed as RX
Matt Lyle 02/06/2018 Vintage CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed		 3 rounds 25 reps
Performed as RX
Matt Lyle 02/06/2018 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 205 lbs
Performed as RX
Matt Lyle 02/02/2018 Vintage CrossFit None 3 Rounds
50' DB Front Rack Lunges 50/35s
30 Box Jump Overs 24/20"
60 Double Unders

Time cap: 12:00

Beginner: 30/20; 20 Box Jump Overs 20/16"; 100 Singles
Intermediate: 40/25#; 20 Box Jump Overs at Rx; 40 Double Unders
Advanced: Rx		 9m 53s
Performed as RX
Matt Lyle 01/27/2018 Vintage CrossFit Dunn Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.

Beginner/QuickFit: Ski 6/4 Calories; Burpee Box Jump overs
Intermediate: 3 Chin over Bar Pullups + 3 Ring Push Ups, allowed to jump on top of box
Intermediate+: 3 Chest to Bar Pullups + 3 Ring Dips, allowed to jump on top of box
Intermediate++: 3 Strict Chest to Bar Pull Ups + 3 Strict Ring Dips, allowed to jump on top of box
Advanced: Rx		 9 rounds 0 reps
Performed as RX
Matt Lyle 01/24/2018 Vintage CrossFit None Handstand Push Up Technique Work
then
EMOM 5:00
Pick and # of HSPU and work on meeting the open standard. Keep the sets small, clean and repeatable		 40 reps
Performed as RX
Matt Lyle 01/23/2018 Vintage CrossFit None Every 2:00 until failure
Bike (calories)
D-Ball Cleans (reps)
Men start at 6 Bike Cal and 3 Cleans. Add 2 Calories + 1 Clean every round.
Women start at 3 Bike Cal and 3 Cleans. Add 1 Calorie + 1 Clean every round		 7 rounds 24 reps
Performed as RX
Matt Lyle 01/22/2018 Vintage CrossFit None AMRAP 10 Minutes
5 Deadlift 225/155lbs
10 Box Jumps 24/20"
15 Wallballs 20/14lbs

Beginner: 165/105; 20/16"; 14/10# to 10/9'
Intermediate: 195/125; Rx; Rx
Advanced: Rx
Competitor: 275/185		 6 rounds 13 reps
Performed as RX
Matt Lyle 01/22/2018 Vintage CrossFit None Every 2:00 until failure
15 Lateral Bar Burpees
10 Power Snatch 135/95lbs
(20 Minute Cap)

Snatches should be touch and go or light singles. Compare to Power Snatch intervals during Cycle three to pick appropriate weight. Scale to be able to reach the 10 minute mark.

Beginner: 10 Bar Burpees; 7 Power Snatches 95/55
Intermediate: 12 Bar Burpees; 8 Power Snatches 115/75
Advanced: Rx		 4 rounds 18 reps
Workout Scaled
Matt Lyle 01/21/2018 Vintage CrossFit 18.0 21-15-9
Alternating Dumbbell Snatch
Lateral Burpees over Dumbbell		 4m 48s
Performed as RX
Matt Lyle 01/15/2018 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!		 4 rounds 100 reps
Performed as RX
Matt Lyle 01/10/2018 Vintage CrossFit None AMRAP 20
6 D-Ball Cleans
12/8 Calorie Ski
18 Scissor Kicks (L+R = 1)
24 Double Unders (36 Singles + 1 DU Attempt at the end of every set)		 8 rounds 1 reps
Performed as RX
Matt Lyle 01/09/2018 Vintage CrossFit None AMRAP 7 Minutes
7 Hang Power Cleans 135/95lbs
7 Handstand Push Ups


Both the HPC and HSPU should be 2 sets or less the whole time.


Beginner: 95/65; 7 Dumbbell Push Press or 2 Wall Walks
Intermediate: 115/75; Abmat HSPU
Advanced: Rx		 5 rounds 10 reps
Performed as RX
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