Scareface

CrossFit Vultus – CrossFit

Warm-up

13 mins

Warm-up (No Measure)

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

5 Burpees into a broad Jump

Activation

15 Banded Squats

15 Banded Glute Bridge

30 Sec Wrist Stretch each side

30 Sec Ankle Stretch each side

10 PVC PassThroughs

10 PVC OH Squats

10 Landmine Rotations each side

Core work

4 Mins

Banded Psoas March – 4 rounds (No Measure)

4 Rounds of:

50 Sec Banded Psoas March

10 Sec rest

Movement Preparation

5 Mins

Metcon (No Measure)

Clean Prep

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Straight Leg Deadlifts

5 Overhead Squat

3 High Hang High Pulls

3 High Hang Muscle Snatches

3 High Hang Power Snatches

3 Power Snatches

2 Hang Squat Snatch

2 Squat Snatch

1 Power Snatch + Hang Squat Snatch + Squat Snatch

Weightlifting

16 mins

Power/Squat Snatch Complex (5×1)

7 Mins to warm up and then

On the 1:45 x 5 Sets:

1 Power Snatch

1 Hang Squat Snatch (knee-level)

1 Squat Snatch

Power Snatch/Hang Snatch complex (5×1)

7 Mins to warm up and then

On the 1:45 x 5 Sets:

1 Power Snatch

1 Hang Power Snatch (knee-level)

1 Power Snatch
If unable to Squat Snatch perform this complex instead

Set up

4 mins

Metcon (No Measure)

Change Shoes, use restroom, get set up

Metcon

13 Min Cap

Scareface (Time)

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees

*If short on space, complete as lateral barbell burpees

SCALING OPTIONS
Lower Weight

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

GHD Sit Ups: 3 x 5

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Broken Road

CrossFit Vultus – CrossFit

Warm-up

12 mins

Warm-up (No Measure)

warm up

200M Jog

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 Mini Band Kick Backs each side

30 Sec Wrist Stretch

10 PVC Pass Throughs

10 Scap Pull ups (Pulling Shoulders Down)

Gymnastics

8 mins

hollow/arch hold (No Measure)

6 Rounds of:

35 sec Hollow Hold

5 sec rest

35 sec Arch hold

5 sec rest

Strict Gymnastics

6 mins

Pull ups-strict/weighted/banded

6 Min EMOM

30 sec of max Strict/Weighted/banded

30 sec of rest

Log total reps and modification

Movement Preparation

5 mins

Metcon (No Measure)

T2B Prep

5 Kip Swings

3 Knee to Chest

3 T2B

KB Swing Prep

5 Russian Kettlebell Swings

5 Kettlebell Swings

Use restroom and grab drink

Metcon

23 Min Cap

Broken Road (AMRAP – Rounds and Reps)

AMRAP 23

5 Rounds (buy in):

15 Kettlebell Swings (53/35)

200 Meter Run

Directly Into…

AMRAP:

15 T2B

200 Meter Run

* First half is a buy in, score is what you AMRAP in the second part of metcon

Alternative Movements

Row 225/200M

Bike 14/10 Cals

SCALING OPTIONS
Shorten Run

Lower Weight

Russian Swings

Feet as High as Possible

Knee Raises

Lying leg Raises

Sit ups

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

Tail Spin

CrossFit Vultus – CrossFit

Warm-up

13 mins

Warm-up (No Measure)

warm up

200M Jog

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 each side

30 Sec Wrist Stretch each side

30 sec Ankle Stretch each side

10 PVC Pass Throughs

10 PVC Pipe Rotations

Weightlifting

20 Mins

Front Squat (1RM )

Front Squat (3RM in place of 1RM)

Movement Preparation

7 mins

Metcon (No Measure)

Movement Prep

20 Seconds Singles Under

20 Seconds Double Under Practice

Movement Prep

10 Scap Pull-ups

5 Kips Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Movement Prep

5 Strict Press

5 Push Press

5 Thrusters

Metcon

14 Mins

Tail Spin (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters (95/65)

30 Double Unders

15 Chest to Bar Pull-ups or 10 Strict Pull up

30 Double Unders

SCALING OPTIONS
Reduce Reps

45 Seconds of Practice

45 Single Unders

Reduce Reps

Pull-ups

Jumping Pull-ups

Banded Pull-ups

Ring Rows

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)

Standing Cable Crossovers: 2 x 25

Cable Tricep Extensions: 2 x 25

Lateral Dumbbell Raises: 2 x 25

Thelma and Louise

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 Banded Glute Bridge

30 Sec Wrist Stretch each side

30 Sec Ankle Stretch

10 PVC Pass Throughs

10 Partner Slam ball passes each direction

Movement Preparation

9 mins

Metcon (No Measure)

Kettlebell Swing Movement Prep

5 Kettlebell Deadlifts

10 Russian Kettlebell Swing

5 Kettlebell Swings

Row Movement Prep

20 Seconds Just Legs

20 Seconds Just Hips

20 Seconds Full Stroke

Movement Prep

5 Front Squats

5 Push Press

5 Max Height Wallballs

5 Workout Height Wallballs

Metcon

27 Mins

Thelma and Louise (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 27:

3-6-9-12-15….

Calorie Row

Kettlebell Swings (53/35)

Wallballs (20/14)

Partners Switch After Each Movement (i.e ATH1 – 3 Cals, ATH2 – 3 Swings, ATH1 – 3 Wall Ball, ATH2 – 6 Cals)

Score is the rep # of the round completed + extra reps

Alternative Movements

Bike/erg = Same Cals

SCALING OPTIONS
Lower Cals

Lower Weight

Russian Swings

Extra Credit

Body Armor 1 (No Measure)

A) Dumbbell Strict Press: 3×10

B) Dumbbell One Legged Deadlift: 3×10 (each Side)

C) Weighted Strict Pull-up: 3×5

D) Turkish Get-Up: 2×5 (each side)

Rubber Wit

CrossFit Vultus – CrossFit

Warm-up

13 mins

Warm-up (No Measure)

warm up

200M Jog

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

12 Mini Band Kick backs

Wrist Stretch

Ankle Stretch

10 PVC Pipe Rotations

Core work

4:45 Mins

Plank for Time (Time)

Hold plank for as long as possible in the time frame. Log total length held for

Movement Preparation

2 mins

Metcon (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Straight Leg Deadlifts

5 Front Squats

3 Hang Power Cleans

3 Power Cleans

Weightlifting

13 Mins

Power Clean (Work up to set of 2 TnG)

Set up

3 mins

Metcon (No Measure)

Time to use the potty

Metcon

20 Mins

Rubber Wit (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

Alternative Movements

Row 225/200M

Bike 14/10 Cals

SCALING OPTIONS
Lower Weight

Modified Burpees

Lower distance

Extra Credit

Body Armor 2 (No Measure)

Part A)

5×5 Bench Press.

100 Good Mornings

Part B)

5×20 Banded Pull-Aparts (Supinated Grip changing arm angle ever 10 reps)

Max Push ups after each set

Bar Rescue

CrossFit Vultus – CrossFit

Warm-up

14 mins

Warm-up (No Measure)

Warm ups

High Knees

Butt Kickers

Kara Roelke

High Kicks

Toe Touches

Inch Worm

Spiderman

Ape Walk

Crab Walk

Alternating Lateral Lunge w/overhead

Bear Crawl

Activation

15 Banded Squats

12 Mini band Kick backs each leg

10 Banded Glute Bridge

20 Frog Pumps

10 PVC Pipe Pass Throughs

10 Banded Pull aparts

10 Landmine rotations each side

Movement Preparation

3 mins

Metcon (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Straight Leg Deadlifts

5 Push Presses

5 Deadlifts

Weightlifting

21 Mins

Deadlift/Push Press Warm up (No Measure)

11 Mins to warm up Deadlift to around 65% of 1RM, and Push press to around 75%. Just suggested weights for a starting point

After warm up 5×8 of each of Deadlifts and 5×3 of Push press on alternating minutes.

Deadlift (5×8 around 65% every 2 mins)

After warm up alternate on the min with Push Press

Push Press (5×3 around 75% every 2mins)

After warm up alternate on the min with Deadlifts

Movement Preparation

4 mins

Metcon (No Measure)

Set up bar

Bathroom Break is needed

Metcon

12 Min Cap

Bar Rescue (Time)

5 Rounds:

21 Deadlifts

12 Push Presses

Barbell: (115/85)

SCALING OPTIONS
Lower Weight

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)

Blizzard

CrossFit Vultus – CrossFit

Warm-up

12 mins

Warm-up (No Measure)

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

15 Banded Glute Bridge

30 Sec Wrist Stretch each side

30 Sec Ankle Stretch each side

10 Landmine Rotations each side

Core work

4 Mins

Banded Psoas March – 4 rounds (No Measure)

4 Rounds of:

50 Sec Banded Psoas March

10 Sec rest

Movement Preparation

3 Mins

Metcon (No Measure)

Clean Prep

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Straight Leg Deadlifts

5 Front Squats

5 Muscle Cleans

3 Hang Power Cleans

3 Hang Squat Cleans

3 Squat Cleans

Weightlifting

15 mins

Squat Clean (1 RM Squat Clean)

Movement Preparation

5 mins

Metcon (No Measure)

T2B Prep

10 Scap Pull ups

5 Kipping Swings

3 Leg Raises

3 Knee to Chest

3 T2B

2 Strict T2B

Metcon

15 Min Cap

Blizzard (Time)

21-15-9:

Squat Cleans (135/95)

Toes to Bar

SCALING OPTIONS
Lower Weight

Power Cleans

Lower Reps

Leg as High as Possible

Knee Raises

Laying eg raises

Sit ups

Extra Credit

Shoulder Armour (No Measure)

3 sets of 10 reps

Supinated Grip Bent over Rows

Cuban Presses

Lateral Shoulder Raises

Reverse Bicep Curls (dumbbells)

Length of box bottoms up waiters KB walks (both arms)