Iron Mile

CrossFit Vultus – CrossFit

Warm-up

15 Mins

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Karaoke

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

Burpee into Broad Jump

Activation

15 Banded Squats

10 PVC Pass Throughs

10 PVC OH Squats

Movement Prep

5 Good Mornings

5 Elbow Rotations

5 Front Squats

5 Push Press

5 Thrusters

3 Hang Power Snatch

3 Hang Squat Snatch

2 Power Snatch

2 Squat Snatch

1 Power Snatch + Hang Squat Snatch + Squat Snatch

Weightlifting

13 mins

Power/Squat Snatch Complex (4×1)

On the 1:45 x 4 Sets:

1 Power Snatch

1 Hang Squat Snatch (knee-level)

1 Squat Snatch
6 Mins to warm up then Complex every 1:45 mins.

Log final weight

Metcon

22 Mins Cap

Iron Mile (Time)

For Time:

30 Power Snatches

800m Run (6 Laps on Track stairs to railing to stairs)

60 Thrusters

800m Run (6 Laps on Track)

30 Power Snatches

Rx – 75/55
Movement Subs

Row = 1000/800

Bike = 50/40

shorten run/row/bike

Lower weight

Lower reps

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

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Babs

CrossFit Vultus – CrossFit

Warm-up

10 mins

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Karaoke

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

Burpee into Broad Jump

Activation

15 Banded Squats

10 PVC Pass throughs

10 Banded Pull Aparts

Gymnastics

10 mins

hollow/arch hold (No Measure)

5 Rounds of:

20 Sec Hollow Hold

10 Sec rest

20 Sec Arch Hold

10 Sec Rest

Metcon (Distance)

HandStand Walk Practice
5 Rounds of:

30 sec on

30 sec off

Opttions-

Handstand walks

Handstand walks attempts

Handstand Holds

Wall Walks

Use rigs to gauge distance ( 4ft and 6ft sections)

Movement Preparation

6 mins

Metcon (No Measure)

T2B/MU

Prep

10 Scap Pull ups

1-3 Strict Pull ups

5 Kipping Swings

3 Knee to Chest

3 T2B

5 Kipping Hips to Bar

1 Mu/2 Chest to Bar/3 Pull up or Ring row

Wall Ball

Prep

5 Front Squat

5 Push Press

5 Wall Ball

Metcon

22 Min Cap

Extra Credit

Babs (Time)

3 Rounds:

10 Bar Muscle-Ups

20 T2B

30 Sit-Ups

40 Wallballs (30/20) Females to a 9′ Target
Movement Subs

15 C2B or 20 Pull ups/Ring rows

Leg raises

Knee Raises

Lower weight

Lower reps

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

Rug Rats

CrossFit Vultus – CrossFit

Warm-up

10 mins

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Karaoke

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

Burpee into Broad Jump

Activation

10 Banded Tempo Goblet Squats (5x3x5) – Use a kettlebell that is lighter than the one you will use in Metcon

15 Lateral walks each direction

Movement Preparation

2 mins

Metcon (No Measure)

Box Jump Overs

Prep

2 step ups each side

2 Box Jumps

2 Burpee Box Jump overs

Metcon

22 mins

Rug Rats (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump overs (24″/20″)

15 Kettlebell Goblet Squats (70/53)

15/12 Calorie Assault Bike or 18/14 Calorie Row

Stagger heats by 2 mins if not enough boxes

Score today is our *slowest* round.
Movement Subs

Box Step Overs

Movement Preparation

3 mins

Metcon (No Measure)

HSPU

Prep

15 sec Handstand Hold

2 Strict HSPU or Modification

2 Kipping HSPU or Second Modification

Gymnastic Conditioning

9:30 Mins

HSPU Conditioning (5 Rounds for reps)

Every 2:00 x 5 Rounds:

20/14 Calorie Row or 16/13 Calorie Bike

Time remaining inside each 1:30 window, Max HSPU

At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

Rounds 1+2+3 – Strict Handstand Pushups

Rounds 4+5 – Kipping Handstand Pushups
Movement Subs

Elevated HSPU

L – HSPU

Strict DB Press

Push ups

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

Down Time

CrossFit Vultus – CrossFit

Warm-up

15 mins

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Karaoke

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

Burpee into Broad Jump

Activation

10 PVC Pass throughs

10 Banded Pull aparts

30 Sec Wrist Stretch each side

Jerk Movement Prep

5 Good Mornings

5 Elbow Rotations

5 Straight leg Deadlift

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Push Press

5 Push Jerk

Core work

4 mins

plank- front side to side (No Measure)

2 rounds

45 sec front plank

30 sec left side

30 sec right side

15 sec rest

Weightlifting

18 mins

Push Jerk (On the 2:00 x 5 Rounds: )

Set #1 – 5 Push Jerks

Set #2 – 4 Push Jerks

Set #3 – 3 Push Jerks

Set #4 – 2 Push Jerks

Set #5 – 1 Push Jerk

8 Mins to warm up than:

Building to a heavy at each, but not a max effort. Moving by feel today, with a starting area for the set of 5 in the ~70% range of our best jerk, climbing in steady increments from there. All repetitions come from the rack.

Log final weight

Movement Preparation

5 mins

Metcon (No Measure)

6 mins to warm up the Deadlift and Hang Power Cleans and get bars set up

Metcon

7 mins

Down Time (AMRAP – Rounds and Reps)

Ascending Ladder for 7 Minutes:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks

ETC…

Rx – 135/95

Continue to add (3) repetitions per round until the 7:00 time cap.

Scoring will be rounds plus repetitions, which is simply easier to record than doing the math on our own. As an example, if we complete the round of 15’s and finish with 5 deadlifts, that would be 15 rounds + 5 repetitions.

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

Jump Start

CrossFit Vultus – CrossFit

Warm-up

10 mins

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Karaoke

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

Burpee into Broad Jump

Activation

10 Banded Tempo Goblet Squats (5x3x5)

30 Sec Wrist Stretch each side

Weightlifting

20 mins

Stamina Squatting (No Measure)

On the Minute x 6 (6 Rounds)
Recommended weights at 70% of 1RM Front Squat

8 mins to warm up weight and then EMOM starts

Front Squat (6×3)

Back Squat (6×6)

Movement Preparation

6 mins

Metcon (No Measure)

DU

Prep

15 Double or Single Taps

20 Double or Single Unders

C2B

Prep

10 Scap pull ups

1-3 Strict Pull ups

5 Kipping Swings

3 Kipping Pull ups

3 Kipping C2B

DB Snatch

Prep

4 Deadlifts each side

4 Jump Shrugs each side

3 Push Press Each side

4 Alternating DB Snatch

Lunge

Prep

2 Alternating lunges each side

2 Alternating Jumping Lunges each side

Metcon

13 Min Cap

Jump Start (Time)

For Time:

60 Double-Unders, 30 Alternating Dumbbell Power Snatches

60 Double-Unders, 30 Alternating Jumping Lunges

60 Double-Unders, 30 Chest to Bar

60 Double-Unders, 30 Alternating Jumping Lunges

60 Double-Unders, 30 Alternating Dumbbell Power Snatches

Rx Dumbbell – 50/35
Movement Subs

x2 Single Unders

Standard Lunges

Leg raises

Knee raises

Sit ups

Lower weights

Lower reps or weight on any or all movements

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

Trading Places

CrossFit Vultus – CrossFit

Warm-up

10-12 mins

Coach Lead Warm UP (No Measure)

Movement Preparation

4 Mins

Metcon (No Measure)

Deadlift/Carry

Prep

5 Double arm KB Deadlifts

3 Single arm KB Deadlifts each side

2 Burpees

2 Burpee KB deadlifts

Metcon

30 Min cap

Trading Places (Time)

16 Rounds for Time(8 rounds each athlete)

15/12 Calorie Bike or 19/15 Cal Row

5 Burpee Kettlebell Deadlifts (70/53)

100 Meter Farmers Carry (70/53)

Partners alternate between rounds until all 16 Rounds are complete
Movement Subs

Lighten Weight

Less Reps

Extra Credit

Scratch list 5 (No Measure)

30 Barbell rows supinated grip

30 RIng rows

30 ring dips

2 min plank