GG17.5

CrossFit Vultus – CrossFit

Warm-up

Warm Up (No Measure)

6 Min Coach Lead Warm – Up

Metcon

GG 17.5 Individual AsRx (Time)

For Time

60 calorie row

80 wall ball shots

100 double unders

40 calorie row

60 wall ball shots

80 double unders

20 calorie row

40 wall ball shots

60 double unders
Wall Ball 55+

Men– 20lbs-9ft

Women – 10lbs-9ft

https://thegranitegames.com/workouts/2017-individual-qualifier-workouts/

GG 17.5 Scaled (Time)

For Time

60 calorie row

80 wall ball shots

100 single unders

40 calorie row

60 wall ball shots

80 single unders

20 calorie row

40 wall ball shots

60 single unders
Wall Ball:

Men– 20lbs-9ft

Women – 10lbs-9ft

https://thegranitegames.com/workouts/2017-individual-qualifier-workouts/

Skill Work

Ring MU (No Measure)

Work on different progressions for kipping or strict MU

Weightlifting

At Coach Pat’s house (No Measure)

Snatch Balance/Squat Snatch

CrossFit Vultus – CrossFit

Warm-up

Snatch Warm up (No Measure)

3 rounds of each

30 Sec of DU’s

15 OH Squats w/PVC

10 Band Pull Apart’s & 10 Pass Through with band

10 Drop Snatch with PVC

10 single leg glute bridge

*10 Min Cap

Weightlifting

Snatch Balance (1×2 (10 mins))

This is a guessing game if you’ve never done these before. Work up to a comfortable set of 2 or just work on the movment itself.

https://www.youtube.com/watch?v=D5BUtMk0INY

Weightlifting

Squat Snatch (Work up to a double that is around 85% of your 1RM)

1×2 (12mins)

Metcon

For Time Snatch/Sit up/ Run (Time)

650M Run Buy

Sit ups

20-18-16-14-12-10-8-6-4-2

Power Snatch (75/55)

10-9-8-7-6-5-4-3-2-1
650M run buy in than bounce back and forth between the two movement s, SIt ups are always double of what the snatch is each round.

*15 Min cap

Granite Games

CrossFit Vultus – CrossFit

Warm-up

Coach Lead Warm UP (No Measure)

6 Min Warm Up

Metcon

GG 17.4 Individual AsRx (AMRAP – Reps)

(Men/Women)

10 minute AMRAP

6 ring muscle-ups

12 shoulder to overhead

15 burpee box jump overs
Link for your scaling options and division standards

https://thegranitegames.com/workouts/2017-individual-qualifier-workouts/

GG 17.4 Scaled (AMRAP – Reps)

Scaled (Ages 19-34)

(Men/Women)

10 minute AMRAP

6 pull-ups

12 shoulder to overhead

15 burpee box step overs
Link for your scaling options and division standards

https://thegranitegames.com/workouts/2017-individual-qualifier-workouts/

Weightlifting

Deadlift (3×5 @ 75%)

15 mins to warm up and hit 3×5 @ 75% of your 1RM

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run
This mile counts for the run across AMerica challenge. Done on your own

Front Squat/Power clean Jerk Complex

CrossFit Vultus – CrossFit

Warm-up

Coach Lead Warm UP (No Measure)

6 Min Warm Up

Weightlifting

Front Squat (4×11 @50%)

6 mins to warm up and than 1 set of 11 every 2 mins.

Warm up your clean and jerks in between

Weightlifting

2 Power clean + Push Jerk (2×2 85%)

Work up to 80-85% of 1RM clean and Jerk. After that hit 2 sets of 2 power clean and Jerk. Hit 1 C&J followed up by a second 1
12 mins

Metcon

4 RFT Run/Hang clean/jerk/T2B (Time)

4RFT

12 T2b

9 Hang Power Clean

6 Jerk

325M
Rx+ 155/105

Rx 135/95

325M shed and back

*18 min Cap

1 sec penalty misses rep, run worth 2 reps

Double Metcon DB themed

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

8 mins of:

30 sec front plank

5 pull ups/scap piull ups

30 sec superman

length of the rig DB waiters carry each side

15 sec L-Sit w/DB

5 each side single arm DB swing

Metcon

Max unbroken pull ups (AMRAP – Reps)

As many pull ups that you can do without letting go of the bar
7 mins between you and your partner to get it done

Skill Work

10 min EMOM DB Snatch (10 Rounds for reps)

10 Min EMOM 20sec work

even min Max DB Snatch in 20 sec right arm

odd min Max DB Snatch in 20 sec Left arm
Rx (50/35)

Metcon

20 min partner AMRAP (AMRAP – Rounds and Reps)

20 min AMRAP

50 wall ball (20/14)

50 box jump overs 24/20

50 cal row

50 alter rev DB lunges in place

50 DB S2OH

RX DB 50/35
Db’s held at side for the lunges

Back Squat

CrossFit Vultus – CrossFit

Warm-up

Warm Up (No Measure)

6 Min Coach Lead Warm – Up

Weightlifting

Back Squat (1 min EMOM of 3 reps @75%)

10 mins to warm up your Squat then EMOM at 75% for 8 mins

Weightlifting

High Hang Squat clean (1×1 @ 80% of 1rm squat clean)

Hang from just below hips
15 mins to hit a 1×1 of your percentages at each one of these 3 positions

Hang squat clean (1×1 @85% of 1RM squat clean)

Bar should be positioned just above knees
15 mins to hit a 1×1 of your percentages at each one of these 3 positions

Squat Clean (1×1 @ 90% 1RM)

15 mins to hit a 1×1 of your percentages at each one of these 3 positions

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)

8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb

OH Squat/Squat Snatch

CrossFit Vultus – CrossFit

Warm-up

Snatch Warm up (No Measure)

3 rounds of each

30 Sec of DU’s

15 OH Squats w/PVC

10 Band Pull Apart’s & 10 Pass Through with band

10 Drop Snatch with PVC

10 single leg glute bridge

*10 Min Cap

Metcon

GG 17.3 (Time)

(Men/Women)

Beginning on a 4-minute clock:

2 Rounds

12 overhead squats (95/65lbs)

12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

10 overhead squats (135/95lbs)

12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

8 overhead squats (165/115lbs)

12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

6 overhead squats (185/125lbs)

12 toes to bar

Stop at 16 min
https://thegranitegames.com/workouts/2017-individual-qualifier-workouts/

Link for scaled and master options

Weightlifting

Squat Snatch (No set rep scheme)

Remainder of class time to work on Squat snatch. Change rep total in Wodify to reflect what you did