Wreck Yourself

CrossFit Vultus – CrossFit

Warm-up

8 mins

Warm-up (No Measure)

Active Warm up
200M Run Warm up

Inch worm w/push up 1/2

Ape walk

Bear Crawl 1/2

Crab walk

Frog hop 1/2

Spider man

Mobility

Wrist Stretch – 30 sec each stretch

Ankle Streth – 30 sec each side

Barbell Warmup

5 Front Squats

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

Skillwork MetCon

7 mins

Metcon (No Measure)

Rope Climb

Movement Prep

3 Foot Locks

2 Foot Lock & Stands

1 Rope Climbs

Squat Clean

Movement Prep

Warm up to working weight

Set up/Testing/Dry Run

5 mins

Metcon (No Measure)

1 Round

200 Meter Run

3 Rope Climbs (1 per athlete)

6 Squat Cleans (2 per athlete)

Metcon

30 Mins Cap

“Wreck Yourself” (Time)

Teams of 3

For Time:

600 Meter Hill Run or 800 Meter Run

6 Rope Climbs

20 Squat Cleans (135/95)

600 Meter Hill Run or 800 Meter Run

9 Rope Climbs

35 Squat Cleans (135/95)

600 Meter Hill Run or 800 Meter Run

12 Rope Climbs

50 Squat Cleans (135/95)

Carry (35/25) Slam Ball

Rope Climb Movement Substitutions

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)
Teams may break up repetitions as they see fit in today’s workout. Depending on how heavy the slam ball is for athletes, a few options are to switch after 100 meters or after 200 meters.

Extra Credit

Scratch List 6 (No Measure)

80 yard Bottoms up waiter carry w/KB (right handed)

80 yard Bottoms up waiter carry w/KB (left handed)

45 sec side plank (weighted)

45 sec side plank (weighted)

30 Heavy DB rows

15 HSPU

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Bakers Dozen

CrossFit Vultus – CrossFit

Warm-up

5 mins

Warm-up (No Measure)

Active Warm up
325M Run to shed

:40 Seconds

Push-up to inch worm

:20 Seconds

Ape walk

:40 Seconds

Active Spidermans

:20 Seconds

Left ankle Stretch

:40 Seconds

Childs Pose

:20 Seconds

Right Ankle Stretch

Skillwork MetCon

10 mins

Metcon (No Measure)

T2B

Movement Prep

5 Scap Pull-ups

5 Kipping Swings

3 Knees to Chest

3 Toes to Bar

Box Jump Overs

6 Alternating Step-ups

3 Box Jumps (Smaller Box)

3 Box Jump Overs (Workout Height)

Power Clean Movement Prep

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Push Jerk Movement Prep

3 Strict Press

3 Push Press

3 Push Jerks

Build to workout weights with remaining time

Set up/Testing/Dry Run

5 mins

Metcon (No Measure)

1 Round

9 Calorie Bike

9 Box Jump Overs

9 Power Cleans

9 Toes to Bar

9 Push Jerks

3 Reps Per Teammate – starting weight

Metcon

30 mins

“Baker’s Dozen” (Time)

Teams of 3, For Time (30 Minute Cap):

60/40 Calorie Assault Bike

60 Box Jump Overs (24/20)

60 Power Cleans (155/105)

60 Toes to Bar

60 Push Jerks (155/105)

60 Box Jump Overs (24/20)

60/40 Calorie Assault Bike

60 Box Jump Overs (24/20)

60 Power Cleans (135/95)

60 Toes to Bar

60 Push Jerks (135/95)

60 Box Jump Overs (24/20)

60/40 Calorie Assault Bike
Movement Substitutions

Reduce Reps

Toes as High as Possible

Knees to Chest

Extra Credit

Scratch list 5 (No Measure)

30 Barbell rows neutral grip

30 RIng rows

30 ring dips

2 min plank

Double Dribble

CrossFit Vultus – CrossFit

Warm-up

15 mins

Warm-up (No Measure)

Active Warm up
325M Run to the Shed

2 Rounds of:

30 Sec of Pausing AIr Squats

30 Sec Right Ankle Stretch

30 Sec Left Ankle Stretch

30 Sec of Air Squats

30 sec of PVC Pass Through

30 sec of Push-up to Down Do

30 Sec of SIngle Unders

30 Sec Double Unders

30 PVC Overhead Squats

Barbell Warm up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

3 Snatch Jump Shrugs

3 SnatchHigh Pulls

3 Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Skillwork MetCon

Weightlifting

15 Mins

3 Postition Power Snatch (1×1 of complex 15 mins)

The three positions are from the hip, just above the knee, and the floor.

Set up/Testing/Dry Run

5 mins

Metcon (No Measure)

1 Round

15 Double Unders

10 Air Squats

5 Power Snatches

Metcon

15 Min Cap

“Double Dribble” (Time)

3 Rounds For Time:

75 Double Unders

50 Air Squats

15 Power Snatches (115/80)
Movement Substitutions

Reduce Reps

150 Single Unders

1 Minute Double Under Attempts

Extra Credit

Scratch List 4 (No Measure)

100 Banded Tricep Pushdowns

50 Banded Pull-Aparts

50 Banded Tricep Pushdowns

50 Banded Pull-Aparts

Metcon (No Measure)

Row Conditioning

5 Sets:

30/21 Calories

Rest 1 minute between.

Kelen Helly

CrossFit Vultus – CrossFit

Warm-up

12 mins

Warm-up (No Measure)

Active Warm up
325M Run

Karaolke – FL

Toe Touches 1/2

Frankensteins

Walking lateral lunges with overhead reach – full length

Inch worm w/push up 1/2

Ape walk

Bear Crawl 1/2

Crab walk

Frog hop 1/2

Spider man

Mobility

Pigeon Pose on Box – :30 Seconds Each Side

Childs Pose – 1 minute

KettleBell Warmup- lighter then WOD weight

5 Deadlifts

5 Goblet Squats

5 Russian Swings

5 Full Swings

5 Push Press (5 Each Side)

Skillwork MetCon

12 Mins

Metcon (No Measure)

Wall Ball

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Box Jumps

Movement Prep

5 Small Hops

5 Tall Jumps

4 Step-ups (each leg)

4 Box Jumps

KettleBell

Movement Prep

5 Deadlifts

5 Russian Swings

5 Single arm Russian(each Side)

5 Full Swings

Pull ups

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kip Swings

3 Kipping Pull-ups

Set up/Testing/Dry Run

5 mins

Metcon (No Measure)

1 Round

200 Meter Run

5 Wall Balls

5 Box Jumps

5 Kettlebell Swings

5 Pull-ups

Metcon

25 min Cap

“Kelen Helly” (Time)

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”
Pull ups

Movement Substitutions

Reduce Reps

Jumping Pull-ups

Ring Rows

1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. If unable to run, complete one of the following:

500/400 Meter Row

25/15 Calorie Assault Bike

Extra Credit

Scratch list 3 (No Measure)

1 Min plank (weighted)

45 sec side plank Weighted (left)

45 sec side plank Weighted (right)

30 single leg deadlift per side

30 Ring dips/dips/bench dips

Front Squat (Final 1 Rep @ 90%)

5 Reps @ 75%

1 Rep @ 80%

5 Reps @ 75%

1 Rep @ 85%

5 Reps @ 75%

1 Rep @ 90%

Rest as needed between sets.

Nose Bleed

CrossFit Vultus – CrossFit

Warm-up

15 mins

Warm-up (No Measure)

Active Warm up
2 Rounds of:

20 sec row leg drive only

20 sec end position arms only

20 sec of full pulls

15 sec rest

20 sec of Push ups

20 sec Frog hops

20 sec of Burpees

15 sec

20 sec steady Bike

20 sec Max effort bike

20 sec bike recovery

15 sec

Mobility

Wrist Stretch – 45 sec each stretch

Childs Pose – 1 minute

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 DIps (Push Press Rack Postion)

5 Push Press

Movement Description/Skillwork

15 mins

Metcon (No Measure)

Warming up Deadlift and Push Press for metcon. Can go above and beyond metcon for Push Press. Log whatever rep scheme you hit in the time alotted

Push Press (log whatever rep and weight scheme you hit in time)

Set up/Testing/Dry Run

5 mins

Metcon (No Measure)

1 Round

5 Calorie Row /Bike

5 Deadlifts

5 Burpees

5 Push Press

Metcon

15 mins

“Nose Bleed” (AMRAP – Rounds and Reps)

AMRAP 15:

27/21 Calorie Row/Bike

21 Deadlifts (135/95)

15 Burpees

9 Push Press (135/95)

Extra Credit

Scratch list 2 (No Measure)

15 pull ups

30 DB press from floor

30 Banded Pull aparts

4 rounds 30 sec hollow – 30 sec arch holds

Kipping progression on the bar or rings (body control is the focal point)

Scratch list 2 (No Measure)

15 pull ups

30 DB press from floor

30 Banded Pull aparts

4 rounds 30 sec hollow – 30 sec arch holds

Kipping progression on the bar or rings (body control is the focal point)

Metcon (No Measure)

Midline

Not For Time:

30 GHD Sit-Ups

:30 Second L-Sit Hold

20 GHD Sit-Ups

:20 Second L-Sit Hold

10 GHD Sit-Ups

:10 Second L-Sit Hold

L-Sits do not need to be straight – these are total numbers that we are accumulating towards.

Metcon (Weight)

Gymnastic Conditioning

AMRAP 7:

Strict Deficit Handstand Push-ups (3″/2″)

On the Minute (Starting at 0:00): 3 Deadlifts @ 75%

GG Workout #1 (2018 Version)

CrossFit Vultus – CrossFit

Warm-up

13 mins

Warm-up (No Measure)

Active Warm up
warm up 3 rounds of:

teams of 2-

7 cals – Ath 1

5 Burpees – Ath 2

7 Cals -Ath 2

5 Burpees- Ath 1

Repeat 2 more times

Mobility

Pass Through 30 sec

OH squat with PVC – 30 sec

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Hang Snatch High Pulls

5 Hang Muscle Snatches

5 OH Squat

Skillwork MetCon

13 mins

Metcon (No Measure)

Movement Prep

2 High Hang Power Snatches

2 Hang Power Snatches

2 Hang Squat Snatch

2 Full Squat Snatch

2 Snatches using technique you will be using in Metcon

Build to workout weight for the Metcon

Metcon

24 Mins with 10 MIn Stagger start for 2nd Heat

GG AsRx #1 2018 (Time)

14MIN TIME CAP

15 Burpees Over Concept 2 Erg

40/30 Calorie Row

15 Burpees Over Concept 2 Erg

40/30 Calorie Row

15 Burpees Over Concept 2 Erg

In the remaining time…

Establish a 1-RM Snatch

GG Intermediate #1 (Time)

14MIN TIME CAP

15 Burpees Over Concept 2 Erg (CAN step over)

35/25 Calorie Row

15 Burpees Over Concept 2 Erg

35/25 Calorie Row

15 Burpees Over Concept 2 Erg

In the remaining time…

Establish a 1-RM Snatch

GG Scaled #1 2018 (Time)

14MIN TIME CAP

10 Burpees Over Concept 2 Erg (CAN step over)

30/20 Calorie Row

10 Burpees Over Concept 2 Erg

30/20 Calorie Row

10 Burpees Over Concept 2 Erg

In the remaining time…

Establish a 1-RM Snatch

Snatch (1RM After workout)

Free Class

Friend-Ship free class (No Measure)

Partner AMRAP 20:

200 Meter Run

10 Strict/Jumping Pull ups/Ring Row

20 Push ups

30 Air squats

Baseline (Time)

500M Row

40 Air Squat

30 SIt ups

20 Push ups

10 Pull ups

Extra Credit

Crows Nest

CrossFit Vultus – CrossFit

Warm-up

8 mins

Warm-up (No Measure)

Active Warm up
warm ups

200M run then:

30 sec air squats

30 sec inch worms in place

30 sec lateral lunge with overhead Reach

30 sec Burpees

Mobility

Ankle Stretch – 30 sec each stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Pausing Front Squats

5 Front Squats

Skillwork MetCon

2 mins

Metcon (No Measure)

KettleBell

Movement Prep

With Lighter Weight:

5 Deadlifts

5 Russian Swings

5 Kettlebell Swings

Build to Workout Weight

5 Kettlebell Swings

Weightlifting

15 mins

Front Squat (Heavy set of 3 (15 mins))

,

Set up/Testing/Dry Run

5 mins

Metcon (No Measure)

1 Round

5 Kettlebell Swings

5 Front Squats (First Weight)

5 Calorie Row

Metcon

20 mins

“Crow’s Nest” (AMRAP – Reps)

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (115/80)

Calorie Row

Stagger start if more than 6 in class
Workout is scored as total reps, if round of 9 is completed in 5 mins then start back on round of 15 KB swings. \

Swings are American for RX

Each round has 108 reps in it

Extra Credit

Metcon (Weight)

3-Position Squat Clean Complex

On the 2:00 x 6 Rounds:

High Hang Squat Clean (High Thigh)

Hang Squat Clean (Knee Level)

Squat Clean

Front Squat

Scratch list 9 (No Measure)

30 Cuban Presses

30 lateral shoulder raises

30 DB bicep curls each side

30 DB arnold press

15 pull ups

https://www.youtube.com/watch?v=uZ-jtK0prxs

https://www.youtube.com/watch?v=6Z15_WdXmVw