One Crazy Summer

CrossFit Vultus – CrossFit

Warm-up

15 mins

Warm-up (No Measure)

Active Warm up
warm up

Coach Lead Warm up 10-12 mins

Mobility

15 Banded Squats

15 Lateral walks each direction

15 Banded Pull Aparts

Movement Preparation

5 mins

Metcon (No Measure)

Wall Ball

Movement Preparation

5 Front Squats

5 Push Press

5 Thrusters

SIt up

Movement Prep

5 Pausing at the top sit ups

Push up/Burpee

Movement Preparation

5 Pausing at the bottom and at the top Push ups

4 Frog Hops

3 Burpees

Air Squat

Movement Preparation

5 Pausing synchronized Air Squats

Metcon

30 mins

One Crazy Summer (AMRAP – Reps)

Partner AMRAP 30:

1 Mile Buy in than:

100 Wall Ball

80 SIt ups

60 Hand Release Push Ups

40 Synchronized Air Squats

20 Burpees

50 Wall Ball

40 SIt ups

30 Hand Release Push ups

20 Synchronized Air Squats

Max Burpees with remaining time.

Run counts for no reps

440 Reps if complete the final set of Squats

Extra Credit

Scratch List 1 (No Measure)

45 Sec side plank right side

45 Sec side plank Left side

30 Heavy DB rows

1 min Weighted plank

30 single leg Deads each side

30 Cuban Presses

Advertisements

The Good Life

CrossFit Vultus – CrossFit

Warm-up

15 mins

Warm-up (No Measure)

Active Warm up
warm up

warm up

325M Jog

Karaoke

High Kicks 1/2

Toe Touches

Inch Worm 1/2

Spiderman

Ape Walk 1/2

Crab walk

Broad jump

Mobility

15 Banded Squats

15 Lateral walks each direction

15 Banded Pull Aparts

Clean Movement Prep

5 Good Mornings

5 Elbow Rotations

5 Down and finish- “speed through the middle”

5 Elbows high and outside- “keep the bar close”

5 Muscle CLean- “strong turnover”

5 Front Squat “tight core high elbows”

3 Clean land (2″,4″,6″)- “footwork”

3 Clean drop- “footwork”

3 Tall Clean

3 Hang Squat Clean

Weightlifting

15 Mins

Squat Clean (Heavy Single)

Movement Preparation

4 mins

Metcon (No Measure)

T2B

Movement Prep

10 Scap Puil ups

5 Kipping Swings

4 Knee 2 Chest

3 T2B

Box Jump

Movement Prep

3 Step ups each side

4 Box Jumps

Metcon

16 min Cap

The Good Life (Time)

5 Rounds:

10 Box Jumps (24/20)

15 T2B

200M Run

Extra Credit

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

Non Stop

CrossFit Vultus – CrossFit

Warm-up

15 mins

Warm-up (No Measure)

Active Warm up
warm up

warm up

325M Jog

Karaoke

High Kicks 1/2

Toe Touches

Inch Worm 1/2

Spiderman

Ape Walk 1/2

Crab walk

Broad jump

Mobility

15 Banded Squats

15 Pass Throughs

15 Banded Pull Aparts

Press Movement Prep

5 Good Mornings

5 Elbow Rotations

5 Strict Press

5 Pausing Push Press

5 Push Press

5 Pausing Push Jerk

5 Push Jerk

5 Split Jerk

Weightlifting

20 Mins to establish all 3 lifts scores

Shoulder Press (Heaviest single)

Push Press (Heaviest Set of 3)

Push Jerk (Heaviest Set of 5)

Movement Preparation

2 mins

Metcon (No Measure)

Wall Ball

Movement Prep

5 Front Squats

5 Push Press

5 Wall Ball

Sit ups

5 Pausing at the top Sit ups

Metcon

10 mins

Nonstop (AMRAP – Rounds and Reps)

AMRAP 10:

10 SIt ups

10 Wallballs (20/14)

Extra Credit

Scratch list 8 (No Measure)

30 Banded Pull aparts

1 Min Weighted Plank

30 Reverse Box hypers

30 Rep DB press from floor

80 Yard bottom up KB waiters carry Right side

80 Yard bottom up KB waiters carry Left side

Dead Meat

CrossFit Vultus – CrossFit

Warm-up

10 mins

Warm-up (No Measure)

Active Warm up
warm up

warm up

325M Jog

Karaoke

High Kicks 1/2

Toe Touches

Inch Worm 1/2

Spiderman

Ape Walk 1/2

Crab walk

Broad jump

Mobility

15 Banded Squats

15 Banded Glute Bridge

15 Pass Throughs

Movement Preparation

12 mins

Metcon (No Measure)

Jump Rope

Movement Prep

:15 seconds of single taps on hips

:15 Seconds Single Unders

:15 Seconds of Double Taps on Hips

:15 Seconds Double Under Attempts

Burpee

Movement Prep

5 Push ups

4 Frog Hops

3 Burpees

2 Lateral Burpees

Deadlifts

Movement Prep

With Empty Barbell

5 Hip Hinge Deadlifts (Hip to Top of Knee)

5 Full Deadlifts

Use Remaining time to warm up Deadlift too all 4 Deadlift Weights

Metcon

28 min Cap

Dead Meat (AMRAP – Reps)

4 Min AMRAP

75 DU’s

27 Deadlifts (225/155)

Max Lateral Bar Over Burpees

4 Min Rest

4 Min AMRAP

75 DU’s

21 Deadlifts (255/175)

Max Lateral Bar Over Burpees

4 Min Rest

4 Min AMRAP

75 DU’s

15 Deadlifts (285/195)

Max Lateral Bar Over Burpees

4 Min Rest

4 Min AMRAP

75 DU’s

9 Deadlifts (315/220)

Max Lateral Bar Over Burpees

Score is total Burpees, DU’s and Deadlifts are a Buy in each round

If there is a round you don;t complete of the Deadlifts, subtract the number left from your total score
Movement Substitutions

150 Single Unders

1:45 Min of DU Attempts

Decrease Reps

Extra Credit

Scratch list 7 (No Measure)

15 Strict pull ups/Ring rows

30 Banded Pull aparts

1 minute Plank (weighted)

30 reverse Box hypers

30 DB Bench press from floor

GymNasty

CrossFit Vultus – CrossFit

Warm-up

15 mins

Warm-up (No Measure)

Active Warm up
warm up

warm up

325M Jog

Karaoke

High Kicks 1/2

Toe Touches

Inch Worm 1/2

Spiderman

Ape Walk 1/2

Crab walk

Broad jump

Mobility

15 Banded Squats

15 Lateral walks each direction

15 Banded Pull Aparts

Snatch Skillwork (PVC)

5 Good Mornings

5 Elbow Rotations

5 Down and finish- “speed through the middle”

5 Elbows high and outside- “keep the bar close”

5 Muscle Snatch- “strong turnover”

5 Overhead Squat “tight core active shoulders”

3 Snatch land (2″,4″,6″)- “footwork”

3 Snatch Drop- “footwork”

3 Tall Snatch

3 Hang Power Snatch

Movement Preparation

3 mins

Metcon (No Measure)

Pull Up

Movement Prep

10 Scap Pull ups

5 Kipping Swings

1-3 Strict Pull ups

3 Kipping pull ups

3 – Two for One’s ( 2 Kipping Swing – 1 Kipping Pullup x 3)

Rope Climb

Movement Prep

2 Foot Lock + Stand + Reach

1 Rope Climb

Metcon

30 mins

GymNasty (AMRAP – Rounds and Reps)

Teams of 2 AMRAP 30:

100 AIr Squats

100 Sit ups

100 Push ups

100 Pull ups

10 Rope Climbs

Movement Substitutions

Reduce Pull up reps

jumping pull ups

banded pull ups

ring rows

2 seated rope climbs

5 foot lock and release pull ups

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

E-Brake

CrossFit Vultus – CrossFit

Warm-up

15 mins

Warm-up (No Measure)

Active Warm up
warm up

warm up

325M Jog

Karaoke

High Kicks 1/2

Toe Touches

Inch Worm 1/2

Spiderman

Ape Walk 1/2

Crab walk

Broad jump

Mobility

20 Banded Squats

15 Pass Throughs

Clean SkillWork

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Down and finish- “speed through the middle”

5 Elbows high and outside- “keep the bar close”

5 Muscle CLean- “strong turnover”

5 Front Squat “tight core high elbows”

3 Clean land (2″,4″,6″)- “footwork”

3 Clean drop- “footwork”

3 Tall Clean

Weightlifting

14 Mins

Back Squat (3×9 Every 2 mins @ 60-70%)

8 Mins to warm up than 1 set of 9 every 2 mins

Movement Preparation

3 mins

Metcon (No Measure)

Snatch

Movement Prep (with Workout Weight)

5 Goblet Squats

5 Deadlifts each side

5 Jump shrugs each side

5 Press each side

3 DB Snatch each side

6 Alternating DB Snatch

Metcon

16 min Cap

E-Brake (Time)

4 Rounds of:

20 Alternating Dumbbell Snatches (50/35)

20 Goblet Squats (50/35)

200 Meter Run

Extra Credit

Scratch list 5 (No Measure)

30 Barbell rows supinated grip

30 RIng rows

30 ring dips

2 min plank

Weekend at Bernie’s

CrossFit Vultus – CrossFit

Warm-up

12 mins

Warm-up (No Measure)

Active Warm up
Coach Lead warm up 10-12 Mins

Mobility

15 Pass Throughs

Movement Preparation

5 mins

Metcon (No Measure)

Kettl Bell Swing/ Deadlift

Movement Prep

5 Kettlebell Deadlift (lightler Weight)

5 Russian Swings (lighter weight)

3 Kettlebell Deadlift (workout Weight)

2 Burpee Deadlifts

5 Russian Swings (workout weight)

T2B/MU

Movement Prep

10 Scap Pull ups

5 Kipping Swing bar or RIng

1-3 RIng Pull ups or Ring Rows

3 Knee to Chest

3 T2B

2 Kipping hips to rings

1 Ring MU

Metcon

30 mins

Weekend at Bernie’s (AMRAP – Rounds and Reps)

Partner AMRAP 30

100 Ball Slam (25/25)

325M Partner Run

80 Russian Kettlebell Swings (70/53)

325M Partner Run

60/40 Cal Row or Bike

325M Partner Run

40 Burpee Deadlifts (70/53)

325M Partner Run

20 Synchronized T2B/Knee raise/Sit ups

325M Partner Run

10 Ring MU’s

Reps are broken up between team except round of 20. Run done together

Extra Credit

Scratch List 4 (No Measure)

100 Banded Tricep Pushdowns

50 Banded Pull-Aparts

50 Banded Tricep Pushdowns

50 Banded Pull-Aparts