Bike Drop

CrossFit Vultus – CrossFit

Warm-up

12 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

Wrist Stretch

Ankle Stretch

15 Wall Slides

Movement Preparation

10 mins

Metcon (No Measure)

5 Good Mornings

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 OH Squat

3 Thrusters

3 Hang High Pulls

3 Hang Snatch

3 Power Snatch

Warm up to first 3 workout weights

Use restroom

Metcon

30 Min cap

Bike Drop (Time)

Teams of 3:

For Time (30 Minute Cap):

80/50 Calorie Assault Bike

75 Power Snatches (75/55)

75 Thrusters (75/55)

80/50 Calorie Assault Bike

60 Power Snatches (95/65)

60 Thrusters (95/65)

80/50 Calorie Assault Bike

45 Power Snatches (115/85)

45 Thrusters (115/85)

80/50 Calorie Assault Bike

30 Power Snatches (135/95)

30 Thrusters (135/95)

80/50 Calorie Assault Bike

15 Power Snatches (155/105)

15 Thrusters (155/105)

Mixed teams will complete the following bike calories:

2 Girls, 1 Guy: 60

2 Guys, 1 Girl: 70

Extra Credit

Armored Body 6 (No Measure)

Banded Goblet Squats: 2 x 15

Romanian Deadlifts: 2 x 20

Barbell Hip Thrusts: 2 x 25

Dumbbell Lunges: 2 x 30

Seated Leg Extensions: 2 x 25

Hanging Leg Raises: 2 x 25

IMAX

CrossFit Vultus – CrossFit

Warm-up

14 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

15 Banded Glute Bridge

Wrist Stretch

10 PVC Pipe Pass Throughs

15 Wall Slides

Core work

4 mins

Turkish Get Up (2 TGU EMOM for 4 RDS)

Every minute on the minute perform 1 TGU per side. Put weight in the comments

Movement Preparation

3 mins

Metcon (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Straight leg Deadlifts

5 Push Press

5 Push Jerk

3 Pausing Push Jerk

*2 Second Pause in Dip & Catch

Weightlifting

12 mins

Push Jerk (Heavy Set of 2 *2 Second Pause in Dip & Catch)

More about technique and focusing on body position in the dip and catch

Movement Preparation

6 mins

Metcon (No Measure)

3 Plate Deadlifts

3 Plate Overhead press

3 G2OH

3 Box Step ups

3 Box jumps

2 Box jump Overs

Use restroom

Metcon

15 Mins

IMAX (Weight)

On the 3:00 x 5 Rounds:

15 Plate G2OH (25/15)

10 Box Jump Overs (24/20)

5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk, score is Heaviest weight completed

*Step overs are still RX

Extra Credit

Armored Body 2 (No Measure)

Chin Ups: 2 x (Max Reps)

Supinated Grip Rows: 2 x 25

Shrugs: 2 x 25

Standing Barbell Curls: 2 x 25

Seated Dumbbell Reverse Fly: 2 x 25

Zoolander

CrossFit Vultus – CrossFit

Warm-up

14 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

15 Banded Glute Bridge

Wrist Stretch

Ankle Stretch

15 Wall Slides

Movement Preparation

3 mins

Metcon (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Straight leg Deadlifts

5 SHoulderPress

5 Front Squats

3 ‘No Feet’ Hang Power Cleans

3 ‘No Feet’ Power Cleans

3 Power Cleans

_

2 Pausing Power Cleans (2 Seconds at Knee, Mid thigh, & Receiving Position)

Weightlifting

17 mins

Pausing Power Cleans (7×2 every 1:30 mins)

Pause #1 – Knee Level

Pause #2 – Mid-Thigh (jumping position)

Pause #3 – Quarter Squat (receiving position)
6 mins to warm up to opening weight then 2 reps every 1:30, increase in weight as you go. Log final weight, do not need to be touch and go

Movement Preparation

5 mins

Metcon (No Measure)

30 Seconds of Double Taps

30 Seconds of Double Under Practice

5 Lateral Hops Over Barbell

2 Slow Lateral Barbell Burpees

Use restroom

Metcon

15 mins

Zoolander (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

10 Power Cleans (155/105)

30 Double Unders

10 Lateral Barbell Burpees

TAILORING OPTIONS
45 Single Unders (1.5x)

60 Single Unders (2x)

Standard burpee or step over burpees

Extra Credit

Metcon (Weight)

AFTER PARTY

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

*Percentages Based on 1RM Front Squat

Upper Crust

CrossFit Vultus – CrossFit

Warm-up

14 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

15 Banded Glute Bridge

Wrist Stretch

10 PVC Pipe Pass Throughs

15 Wall Slides

Core work

9 mins

Banded Psoas March – 4 rounds (No Measure)

4 Rounds of:

50 Sec Banded Psoas March

10 Sec rest

Break (No Measure)

1 Min Break

plank- front side to side (No Measure)

2 rounds

50 sec front plank

30 sec left side

30 sec right side

10 sec rest

Movement Preparation

6 mins

Metcon (No Measure)

5 Push ups

3 Front Squats

3 Push Press

3 Wall Ball

30 sec on piece of equipment

Use restroom

Metcon

25 Min Cap

Upper Crust (Time)

10 Rounds:

5 Push-ups

10 Wall Ball

15/12 Cals Bike or 18/14 Cal Row

TAILORING OPTIONS
Push ups from Box

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

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

Grim Reaper

CrossFit Vultus – CrossFit

Warm-up

14 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

15 Banded Glute Bridge

Wrist Stretch

10 PVC Pipe Pass Throughs

10 PVC Pipe Overhead Squats

15 Wall Slides

Core work

4 mins

hollow/arch hold (No Measure)

4 rounds of;

25 sec hollow hold

5 sec rest

25 sec arch hold

5 sec rest

Movement Preparation

2 mins

Metcon (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 SHoulder Press

5 Behind the head Snatch grip push press

5 Overhead Squats

Weightlifting

12 mins

Overhead Squat (Working up to a set of 2 reps)

If unable to Overhead squat, work on getting as low as you can and holding it there with a light weight. Work on front or back squats in between those sets

Movement Preparation

8 mins

Metcon (No Measure)

20 Second Arch Hold on Ground

10 Second Arch Hold on Bar

10 Scap Pull-ups

5 Kip Swings

1 Strict Pull-ups

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

warm up thruster

Use restroom

Metcon

15 Mins

Grim Reaper (AMRAP – Reps)

AMRAP 5:

15 Overhead Squats (95/65)

15 Pull ups

Rest 5 Minutes

AMRAP 5:

12 Thrusters (95/65)

12 Chest to Bar Pull-ups

TAILORING OPTIONS
Front Squat in place of OH Squats

Pull ups for both amraps

Lower Reps

Ring Rows

Jumping PUll ups

Banded Pull ups

Extra Credit

Metcon (Weight)

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

*Percentages Based on 1RM Front Squat

Marston

CrossFit Vultus – CrossFit

Warm-up

12 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

15 Banded Glute Bridge

15 Frog Pumps

10 Wall Slides

Movement Preparation

2 mins

Metcon (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Straight leg Deadlifts

5 Front Squats

5 Deadlift

Weightlifting

15 mins

Deadlift (Work up to or past weight for metcon)

Movement Preparation

6 mins

Metcon (No Measure)

8 Scap Pull-ups

5 Kip Swings

1 Strict Toes to Bar

3 Knees to Chest

2 Toes to Bar

2 Burpees

2 Lateral Barbell Burpees

Use restroom

Metcon

20 Mins

Marston (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

1 Deadlift (405/285) (M55+345/235)

10 toes-to-bars

15 Lateral Barbell burpees

*Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

TAILORING OPTIONS
Lower Weight

Toes to shoulder

Knees to Chest

Leg Raises

Standard Burpees

Extra Credit

Armored Body 3 (No Measure)

Barbell Good Mornings: 2 x 20

Leg Press: 2 x 25

Reverse Hyperextension: 2 x 25

Seated Leg Curl: 2 x 25

Calf Raise: 2 x 25

Front Plank 3 x 1 min

Schedule

CrossFit Vultus – CrossFit

Weekly Schedule

weekly Schedule (No Measure)

Monday – Deadlift + Hero Wod

Tuesday – OH Squats + Double AMRAP

Wednesday – Core Work + Long Metcon

Thursday – Pausing Power Cleans

Friday – Pausing Push Jerk

Saturday – Team of 3 For Time

Metcon

Airplane MOde (Time)

2 Rounds:

20 Strict Pull ups

1k Row

50 Abmat Sit ups

Extra Credit

Full scratch list (No Measure)

30 Ring Rows

30 Banded pull aparts

1 minute weighted plank

30 Reverse box hypers or back extensions

30 Dumbell Floor bench Press

80 yard bottoms up waiters walk (left and right side)

45 sec weigthed side plank (right/left)

30 heavy db rows(Neutral grip)

30 single leg Deads

30 single leg Bulgarian Split squats

30 Cuban presses

30 lateral shoulder raises

30 dips

30 bicep curls

30 arnold presses