Sumo Deadlifts

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

Sumo Warm up

3 rounds

2 laps around the Box

25 Frog Pumps

30 second Superman hold

15 Sumo stance squats

5 single leg deadlifts each side

10 min cap

Weightlifting

Sumo Deadlift (5×5 (20 mins))

If you did the Sumo last week still working on form but now work up to 5 sets of 5 reps on the movement

Metcon

3-5 min AMRAP (AMRAP – Reps)

5 Min AMRAP

10 Cal Row

10 Ball Slam(25/15)

2 min Break

5 Min AMRAP

10 Russian KB Swing

10 T2B

2 min Break

5Min AMRAP

10 Deadlifts (225/155)

2 Rope Climbs
Right after the wod we go right into the planks

Accessory Work

plank (No Measure)

3 rft

:45 front plank :15 of rest

DB/SKilwork/Metcon

CrossFit Vultus – CrossFit

METCON Warm Up

,,,,: The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Substitute Reverse Hypers in for back extensions. Dips can be ring or hanging off a bench

10 min cap

Metcon

DB snatch/Sit ups Couplet (Time)

10 Alternating Db snatch(50/35)

20 Sit ups

20 Alternating Db Snatch(50/35)

20 Sit ups

30 Alternating Db Snatch(50/35)

20 Sit ups

40 Alternating Db Snatch(50/35)

20 sit ups
Snatches are total not per arm

15 min cap

Skill Work

Ring MU (No Measure)

Work on different progressions for ring Mu’s. Figure out where you’re at and work on this stuff outside of class
10 mins of work

Metcon

Team of 2 Eva (Time)

5 rounds for time

Run 800m (400M each)

30 American KB swings (53/35)

30 pullups
400M run together for a total of 800M

KB swings and pull ups can be broken up however athletes want to

30 min cap

Back Squat/Tall Clean

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

2 laps around box

10 lateral lunges each side

25 Frog Pumps

10 alternating pistols

30 sec plank
10 min cap

Weightlifting

Back Squat (6×5 @65% every 1:30)

10 mins to warm up then a set of 5 reps every 1:30 for 6 sets

Weightlifting

Tall Clean (1×1-3 reps for skill (10mins))

https://youtu.be/YhGbp1wp8Ls

Stand tall with a clean-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and turning the elbows over into the clean rack position. Attempt to get the bar secured on the shoulders as quickly as possible, although it will be near the bottom of the squat.
Purpose

The tall clean can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover.

Be careful of increasing the weight too much and unintentionally changing the exercise into a dip clean or high-hang clean.

Metcon

WallBal/run/KTE/Run (AMRAP – Reps)

6 min AMRAP

20 Wall Ball(20/14)

200M run

2min Break

6 MIn AMRAP

10 KTE

200M Run with Wall Ball(20/14)
100M equals 1 rep

Multiple Metcon Day

CrossFit Vultus – CrossFit

METCON Warm Up

6 min EMOM DUB’s (AMRAP – Reps)

DU progressions 40 sec on/20 off

last minute max DU

Metcon

12 min EMOM Partner row/Push Press (AMRAP – Reps)

40 sec work 20 sec rest

Ath 1 Cal Row

Ath 2 Push Press (45/35)

Swith each minute
Add up Cal + Push press total score

Skill Work

Warm-up (No Measure)

12 min Emom RC/Hollow Hold/ball slam
min 1 2 rope climbs

min 2 30 sec hollow hold

min 3 12 ball slam(25/15)

Groups of 3 rotate each min

Metcon

10! HSPU/SIt ups/Med ball Clean (Time)

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

Hspu/Hand Release Push ups x2

Sit ups

Med ball clean(20/14)

*5 Burpees every minute, WOD starts with 5 burpees
12 min cap

Front Squat/Squat Clean and Jerk

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

Squat warm up

3 rounds of:

2 times down and back of high knees and butt kickers Carrying a med ball Overhead (20/14)

10 russian twists each side with med ball (20/140

10 each leg Bulgarian split squat

10 pass through

30 sec of wrist stretch

10 min clock
Split squat

https://www.youtube.com/watch?v=3dDOWcEvKA8

Wrist warm up

https://www.youtube.com/watch?v=1ptcaLJLkeE

Weightlifting

Front Squat (4×10 @55%)

6 mins to warm up to 55% than 4×10 every 1:45

Weightlifting

Clean and Jerk (Heaviest single you can hit in 20 mins)

Can be a squat clean or power clean, but theres only one way to get better at squat cleans. To do squat cleans

Metcon

12 min Partner 30 sec work 30 sec recovery (AMRAP – Reps)

Box jump overs (24/20)

Pull ups

Power Cleans (165/105)
Ath 1 works for 30 secs, after 30 sec Ath 2 works and Ath 1 rest. Cycle through all 3 exercsies and then start over total of 4 rounds through

Sumo Deadlifts

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

Sumo Warm up

3 rounds

2 laps around the Box

25 Frog Pumps

30 second Superman hold

15 Sumo stance squats

5 single leg deadlifts each side

10 min cap

Skill Work

Warm-up (No Measure)

SUMO Deadlift intro
https://www.youtube.com/watch?v=PQ3A_HmfQyk

1st timers on the Sumo work with the coach to get the movement down

5-8 mins

Weightlifting

Sumo Deadlift (1×5 @ comfortable weight 15 mins)

If you did not work on this last week work on the form and work up to a comfortable set of 5 without sacrificing form

Metcon

Sumo Deadlift (3×5 (20 mins))

If you did the Sumo last week still working on form but now work up to 3 sets of 5 reps on the movment

T2B/KB swing/Reverse lunge/Run (AMRAP – Rounds and Reps)

16 Min AMRAP

16 T2B

32 Russian KB Swing (53/35)

16 Reverse lunge hold KB in goblet position

325M run
Every 100M is rep, use your judgement

After everyone returns to the box right into the accessory work

Accessory Work

plank (No Measure)

3 rft

:45 front plank :15 of rest

OH Squat/Hang squat snatch

CrossFit Vultus – CrossFit

METCON 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

Overhead Squat (1×5 12 mins )

12 mins to work up to 1 heavy set of 5, build off of where you ended last week

Weightlifting

Squat Snatch (1×2 not TnG (15 mins) @ 80-90%)

Not TnG get in good starting postion for both reps

Metcon

12min snatch/thruster/2xburpee (AMRAP – Reps)

4 Min Amrap

10 Snatch (75/55)

5 Bar over Burpees

4 min break

4 Min Amrap

10 Thrusters (75/55)

5 Bar over Burpees
Both 4 min Amraps should be maximum effort all out. Use the 4 min break to lower your heartrate and get your breathing under control