Overhead press

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

dynamic warm up
High knees down

Butt kickers back

Karaoke down and back

Straight legged Bear crawl

crab walk 1/2

frog jump half

glut bridge

wrist stretch

pass throughs

5 mins to finish

Warm-up (No Measure)

barbell warm ups
5 strict press

5 good mornings

5 push press

5 back squat

5 push jerk

5 straight leg deads

5 split jerk

5 squat jerk

5 mins to finish

Weightlifting

Push Press Warm up (No Measure)

5 mins to warm up to working weight

Push Press (2×10,2×8,2×6,1×5)

After warm up every 1:30 hit a working set starting with 2×10 working down to your final set of 5 reps logging that final weight

Metcon

18 Min Partner AMRAP (AMRAP – Rounds and Reps)

5 Mins AMRAP

60/42 Cal AIR Bike

60 Bar over burpee

60 S2OH 75/55

1 MIn Break

5 min AMRAP

Pick up where you left off last round

1 Min Break

5 Min AMRAP Pick up whee you left off round 2
Cals are 51 if it is combo team of guy/girl

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Clean and Jerk 1RM

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

Front squat/clean warm ups
High knees down

Butt kickers back

Karaoke down and back

Straight legged bear crawl down

Crab walk 1/2 way

Ape walk the rest

Glute bridges

Wrist stretch

Ankle stretch

Warm-up (No Measure)

Barbell warm ups
5 Good mornings

5 Front Squats

5 hang power clean

5 Push jerk

5 Hang squat clean

5 Split jerk

5 hang clusters

10 mins for both warm ups

Weightlifting

Clean and Jerk (1RM 25 mins)

If you are in the Vultus Liftoff then work on your score. If you are not you you now have 25 mins to work on your technique with a coach there to help.

Don’t race there to get to a heavy weight focus in on form

Metcon

15 min AMRAP (2 Rounds for reps)

5 Min AMRAP

20 DU’s

15 Front Squat (95/65)

10 Pull ups

5 min Break

5 MIn AMRAP

15 Du’s

10 Front Squats (95/65)

5 C2B
1st AMRAP 45 reps per round

2nd AMRAP 30 reps per round

Extra Credit

Stretch (No Measure)

Go off to the side after class and work on the areas you struggle in. Ask your Coach if you need advice on stretches

Deadlift/pull ups

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm ups
High knees

Buttkickers

Kara Roelke down and back

Frankensteins 1/2 way

toe touches other 1/2

Straight leg bear crawl

crab walk 1/2 way

Warm-up (No Measure)

Deadlift warm up
5 single leg deadlifts each

5 Good Mornings

5 Straight leg deadlift

5 back squat

5 Sumo deads

5 Snatch grip deads

All unloaded bar

10 glute bridge

10 frog pumps

10 single leg glute bridge

*10 min cap to get through both warm up once

Core work

plank (No Measure)

4 rft

:45 front plank :15 of rest
Force you chest away from the ground flat back and squeeze your glutes

Weightlifting

Deadlift Warm up (No Measure)

10 mins to warm up deadlift to working weight

Strict Pull ups 4×6 (No Measure)

4 sets of 6 reps of pullups

Scap/decelerated/strict/weighted
Done during Deadlift warm up

Deadlift (3×3 @70% 2×3 @80% 1×3 @90%)

10 min warm up then set of 3 every 2 mins. Log your final weight

Metcon

Tababta – KB swing/Ball Slam/Sit ups (3 Rounds for reps)

Tabata 20 sec on 10 sec off – 8 rds

Russian KB swing (70/53)

Ball Slam (35/25)

Sit ups

Extra Credit

Stretch (No Measure)

Go off to the side after class and work on the areas you struggle in. Ask your Coach if you need advice on stretches

Snatch 1RM for Lift off

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

Jungle warm up
High knees down

Butt kickers coming back

Grapevine down and back

Straight legged bear crawl down

ape walk & frog hops back

Ankle stretch

Warm-up (No Measure)

Barbell warm up
5 Good Mornings

5 Behind neck snatch grip press

5 Hang Power Snatch

5 Oh Squat

5 Drop Snatch

5 Hang Squat snatch

completed with empty barbell

*10 min cap for both warm ups

Weightlifting

Snatch (1 RM 25 mins)

If you are in the Vultus Liftoff then work on your score. If you are not you you now have 25 mins to work on your technique with a coach there to help.

Don’t race there to get to a heavy weight focus in on form

Metcon

Oh Squat Bar over burpee (Time)

10-9-8-7-6-5-4-3-2-1

OH Squat (95/65)

Bar over burpee

*15 min cap
Please out of respect to the rest of your tema mates do not clean up your bars and weights until everyone is done. Cheer on the remaining athletes,

Extra Credit

Stretch (No Measure)

Go off to the side after class and work on the areas you struggle in. Ask your Coach if you need advice on stretches

Back Squats

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

Gymnastic Bodies warm up
High knees down

Butt kickers back

Karaoke down and back

Straight legged Bear crawl down

ape walk and frog hop back

Glute bridge x20

Warm-up (No Measure)

Kettle bell warm ups
1)halo warm up with weight or Kb 5 rotations each direction

2)Cossack squat x10 each direction

3) single arm KB swing x10 each arm

4) Goblet squat 2×10

5) TGU x3 each side

https://www.youtube.com/watch?v=Ia7_h43xjpY

https://www.youtube.com/watch?v=tpczTeSkHz0

10 mins total for warm up

Weightlifting

Back squat warm up (No Measure)

11 mins to warm up your Back Squat

Bent over KB row (4×8 11 mins)

1 KB in each hand pulling in and squeezing shoulder blades

Back Squat (8×3 @70% EMOM)

After warm up hit 8 sets of 3 reps EMOM

Capacity

90 wall balls (Time)

4:00 min cap
If you completed 80 move on to 90

80 wall ball (Time)

3:30 min cap
If you didn’t finish the 70 last week in the time cap do it agian. If you did move on to 80

70 wall ball (Time)

3:30 min cap

Skill Work

You name your skillwork (No Measure)

12 mins of whatever skill work you need to work on

Metcon

5RFT Thruster/Clean/Dead (Time)

5 Thruster (115/85)

10 Hang Cleans (115/85)

15 Deadlifts (115/85)

*15 min Cap

Cool Down

Stretch (No Measure)

Go off to the side after class and work on the areas you struggle in. Ask your Coach if you need advice on stretches

Overhead press

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

dynamic warm up
High knees down

Butt kickers back

Karaoke down and back

Straight legged Bear crawl

crab walk 1/2

frog jump half

glut bridge

wrist stretch

pass throughs

5 mins to finish

Warm-up (No Measure)

barbell warm ups
5 strict press

5 good mornings

5 push press

5 back squat

5 push jerk

5 straight leg deads

5 split jerk

5 squat jerk

5 mins to finish

Weightlifting

Push Press (1×5,1×3,1×3,1×2,1×2 12 mins)

12 mins to get through your 5 sets increasing the weight each set. Log your weight for your final set of 2. Superset push press with ring rows

Ring Rows (4×10 superset with press)

4 sets of 10 reps, focuc on squeezing the shoulder blades at the top and a controlled lower. move feet closer to make it harder, further away to make it easier

Split Jerk (1×3 @70%,1×2@80%,1×1@90%,1×1 8 mins)

Base first 3 sets off of percentages. Log final completed weight

Metcon

For time pull ups/MU/S2oh/run (Time)

30 S2OH (95/65)

200M run

20 C2B

200M run

10 MU

200M run

20 pull up

200M run

30 S2OH

*20 min cap

Run done on track
Scale to your modification

Metcon

Warm-up (No Measure)

12 days of Christmas Partner WOD
1 Partner Body bump orHand SHake

2 Med Ball Cleans

3 Partner Jump over/step over

4 Pull ups

5 Push Ups

6 Oh Lunges

7 Burpees

8 Plate G2OH

9 Air Squats

10 Wall Ball

11 SIt ups

12 K2E/Knee raise

Partner must be holding either a front plank, hollow hold, or wall sit while partner completes reps. Must stop when partner breaks the hold they are in

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

RX 20/14 – 25/15lbs

Work out must be completed in Sweater!!!