BFF

CrossFit Vultus – CrossFit

Warm-up

12 mins

Warm-up (No Measure)

Warm ups

High Knees

Butt Kickers

Carioca

High Kicks

Toe Touches

Inch Worm

Spiderman

Ape Walk

Crab Walk

Alternating Lateral Lunge w/overhead

Bear Crawl

Activation

15 Banded Squats

15 Banded Glute Bridge

30 Sec Wrist Stretch

Ankle Stretch

10 Wall Slides

Movement Preparation

9 mins

Metcon (No Measure)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Deadlifts

3 Front Squats

3 Push Press

3 Wallballs

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings (Swing Method)

5 Kettlebell Swings (Snatch Method)

Warm up to barbell weight

Metcon

30 Mins

BFF (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 30:

50 Wallballs (20/14)

40 Kettlebell Swings (53/35)

30/24 Calorie Row

20 Deadlifts (225/155)

Extra Credit

Scratch list 2 (No Measure)

15 Strict pull ups

30 DB press from floor

30 Banded Pull aparts

8 rounds 20 sec handstand hold/10 sec rest

10 Kipping Swings on the rings (body control is the focal point)

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Open WOD 20.2

CrossFit Vultus – CrossFit

Warm-up

8 mins each athlete

Warm-up (No Measure)

warm up

8 mins for each athlete to warm up

1 Min of of double or single under warm up

15 Air Squats

15 Push ups

15 Sit ups

10 Scap pull ups

5 DB Squats with lighter weight

5 DB Press Lighter weight

5 Thrusters lighter weight

5 Thrusters workout weight

3 knee raises

3 T2B

Whatever else you need to get in

Metcon

20 Mins per heat

Open 20.2 RX (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50/35lb. dumbbells

Open 20.2 Scaled (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35/20-lb. dumbbells

Extra Credit

Armored Body 5 (No Measure)

Barbell Rows: 2 x 20

Strict Pull Ups: 2 x (Max Reps)

Single Arm Rows: 3 x 25

Dumbbell Curl: 3 x 25

Seated Machine Reverse Fly: 3 x 25

Under Belly

CrossFit Vultus – CrossFit

Warm-up

13 mins

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Kara Roelke

High Kicks 1/2

Toe Touches

Inch Worm 1/2

Spiderman

Ape Walk 1/2

Crab walk

Lateral Lunge w/overhead- 1/2

Straight legged Bear Crawl

Activation

15 Banded Squats

15 Lateral Walks

15 Banded Glute Bridge

Ankle Stretch

Wrist Stretch

10 PVC Pipe Rotations

Metcon

16 Mins

Back Squat (3×6 @ 75% of 1RM)

There is the option to build in weight each time or stay at one challenging weight across

If uncomfortable bailing, grab a coach to spot you

Movement Preparation

4 mins

Metcon (No Measure)

30 Seconds High Single Unders

30 Seconds Double Under Practice

Potty Break

Metcon

20 Min Cap

Under Belly (Time)

50-40-30-20-10:

Double Unders

AbMat Sit-Ups

Directly Into…

50-40- 30-20-10:

Double Unders

Air Squats

Tailoring Option
Lower reps

100-80-60-40-20 – Single unders

75-60-45-30-15 – Single Unders

Extra Credit

Armored Body 5 (No Measure)

Barbell Rows: 2 x 20

Strict Pull Ups: 2 x (Max Reps)

Single Arm Rows: 3 x 25

Dumbbell Curl: 3 x 25

Seated Machine Reverse Fly: 3 x 25

Miracle Grow

CrossFit Vultus – CrossFit

Warm-up

14 mins

Warm-up (No Measure)

Warm ups

200M Jog

Carioca

High Kicks

Toe Touches

Inch Worm

Spiderman

Ape Walk

Crab Walk

Alternating Lateral Lunge w/overhead

Bear Crawl

Activation

15 Banded Squats

15 Banded Glute Bridge

30 Sec Wrist Stretch

10 PVC Pipe Pass Throughs

10 Wall Slides

5 Buddy PVC Pipe Strict Press Drill

Core work

4 Mins

hollow/arch hold (No Measure)

2 Rounds of:

50 Sec Hollow Hold

10 sec Rest

50 Sec Arch Hold

10 sec rest

Weightlifting

11 mins

Shoulder Press (Build to Heaviset Shoulder Press)

Focus on keeping your midline tight

Movement Preparation

5 mins

Metcon (No Measure)

20 Sec Handstand hold

2 reps of what you’re doing in metcon

Metcon

20 Min Cap

Miracle Grow (Time)

5 Rounds:

200 Meter Run

15/12 Cal Bike/Row/Ski

12 Strict Handstand Push-ups

RX + – Strict HSPU

RX – 12 Strict Barbell Press (95/65)

Run Alternative

32/26 Cals total on equipment

TAILORING OPTIONS
LOwer distance

Lower Cals to 12/9 Calorie

Lower Weight

Lower Reps

Extra Credit

Armored Body 4 (No Measure)

Incline Bench Press: 2 x 15

Seated Machine Fly: 2 x 25

Push Ups: 3 x (Max Reps)

Standing Tricep Pushdown: 2 x 25

Arnold Presses: 2 x 25

Cuban Presses: 2 x 15

Ecod

CrossFit Vultus – CrossFit

Warm-up

12 mins

Warm-up (No Measure)

Warm ups

High Knees

Butt Kickers

Carioca

High Kicks

Toe Touches

Inch Worm

Spiderman

Ape Walk

Crab Walk

Alternating Lateral Lunge w/overhead

Bear Crawl

Activation

15 Banded Squats

15 Banded Glute Bridge

Wrist Stretch

Ankle Stretch

10 Wall Slides

Barbell Warm up

3 Mins

Metcon (No Measure)

5 Barbell Good Mornings

5 Elbow Rotations

5 Back Squats

5 Straight leg Deadlifts

5 Hang Muscle Cleans

5 Front Squats

15 Second Quarter Front Squat Hold

3 Hang Power Cleans (Pausing 3 Seconds in Catch)

.

3 Power Cleans (Pausing 3 Seconds in Catch)

Weightlifting

14 mins

Clean Pull/Power Clean Complex (On the 1:30 x 6 Sets)

Build to Heavy Complex:

1 Clean Pull

1 Hang Power Clean

1 Power Clean
5 Mins to warm up to opening weight. Can increase weight each round, log final successful weight

Movement Preparation

6 mins

Metcon (No Measure)

2 Burpees

2 Low Box Jump Overs

1 Burpee Box Jump Overs (Workout Height)

Set up equipment

Use restroom

Metcon

20 Mins

Ecod (AMRAP – Reps)

AMRAP 4:

15 Lateral Burpee Box Jump Overs (24/20)

21 Power Cleans 135/95

27/21 Cal Row/Bike/Ski

Rest 4 Minutes

AMRAP 4:

15 Lateral Burpee Box Jump Overs (24/20)

21 Power Cleans 115/85

27/21 Cal Row/Bike/Ski

Rest 4 Minutes

AMRAP 4:

15 Lateral Burpee Box Jump Overs (24/20)

21 Power Cleans 95/65

27/21 Cal Row/Bike/Ski

* Score is all the reps added together

Tailoring Options
Lower Weight

Step Overs

Lower Box

Lower Cals

Extra Credit

Armored Body 4 (No Measure)

Incline Bench Press: 2 x 15

Seated Machine Fly: 2 x 25

Push Ups: 3 x (Max Reps)

Standing Tricep Pushdown: 2 x 25

Arnold Presses: 2 x 25

Cuban Presses: 2 x 15

Snake Bite

CrossFit Vultus – CrossFit

Warm-up

17 mins

Warm-up (No Measure)

warm up

warm up

HIgh Knees

Butt Kickers

Carioca

High Kicks 1/2

Toe Touches

Inch Worm 1/2

Spiderman

Ape Walk 1/2

Crab walk

Lateral Lunge w/overhead- 1/2

Straight legged Bear Crawl

Activation

15 Banded Squats

10 Banded Lateral Walks each direction

30 Sec Wrist Stretch each side

30 Sec Ankle Stretch

10 Wall Slides

10 PVC Pass Throughs

10 PVC OH Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Deadlifts

5 Overhead Squats

Movement Preparation

3 Mins

Metcon (No Measure)

COACH LED SNATCH WARM UP

5 Down and up

5 Elbows high and outside

5 Muscle snatch

3 Snatch land – 2′ 4′ 6′

3 Snatch drop

5 Hang power snatch

Weightlifting

15 Mins

Snatch (Work up to heaviest snatch)

Can be power or Squat Snatch, but you ain’t getting better at Snatches if you don’t start Sqaut Snatching

Movement Preparation

5 mins

Metcon (No Measure)

5 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

Set up, use restroom if needed

Metcon

15 Min Cap

Snake Bite (Time)

Option A -RX+

For Time:

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups

Option B – RX

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Pull-ups

Option C – Scaled

Anything else done

*Last done on 5/23/18 & 4/9/19

TAILORING OPTIONS
Reduce Reps

Chin Over Bar

Jumping/Banded Chest to Bar Pull-ups

Ring Rows

Front Squats

Extra Credit

Armored Body 1 (No Measure)

Close Grip Bench Press: 3 x 10

Seated Shoulder Press: 2 x 20

Tricep Dips: 2 x (Max Reps)

Dumbbell Flys: 2 x 25

Cable Tricep Extensions: 2 x 25

Lateral Dumbbell Raises: 2 x 25

Gut Feeling

CrossFit Vultus – CrossFit

Warm-up

12 mins

Warm-up (No Measure)

Warm ups

High Knees

Butt Kickers

Carioca

High Kicks

Toe Touches

Inch Worm

Spiderman

Ape Walk

Crab Walk

Alternating Lateral Lunge w/overhead

Bear Crawl

Activation

15 Banded Squats

15 Banded Glute Bridge

30 Sec Wrist Stretch

10 Wall Slides

10 Banded Pull aparts

Movement Preparation

12 mins

Metcon (No Measure)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Deadlifts

5 Front Squats

3 Pausing High Hang Power Cleans

3 Hang Power Cleans

3 Pausing Push Jerks

3 Push Jerks

*Pause in the Catch Position for 2 Seconds

10 Scap Pull-ups

5 Kip Swings

5 Kip Swings (Emphasizing Tight Arch Position)

3 Knees to Chest

3 Toes to Bar

Warm up to barbell weight

Metcon

24 Mins

Gut Feeling (AMRAP – Rounds and Reps)

Partner AMRAP 24:

24 Hang Power Cleans (155/105)

42 Lateral Barbell Burpees

21 Push Jerks (155/105)

42 Toes to Bar

Break up reps however you like between partners, one athlete works at a time.

Tailoring Options
Reduce Reps

Toes as High as Possible

Knees to Elbow

Knees to Chest/Waist

Extra Credit

Scratch list 2 (No Measure)

15 Strict pull ups

30 DB press from floor

30 Banded Pull aparts

8 rounds 20 sec handstand hold/10 sec rest

10 Kipping Swings on the rings (body control is the focal point)