Boogie Nights

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

Broad Jump x5

Activation

15 Banded Squats

10 Lateral wlaks

30 Sec Wrist Stretch each side

30 sec Ankle Stretch each side

10 PVC Pass Throughs

15 Banded Pull Aparts

Movement Preparation

10 mins

Metcon (No Measure)

Box Jump Over Prep

2 Step ups each side

2 Box Jumps

2 Box Jump Overs

Rope Climb Prep

2 Foot Locks

2 Lock and Pulls

Use remaining time to warm up snatch for Metcon

Metcon

30 Min Cap

Boogie Nights (Time)

Teams of 3, with a 30:00 Time Cap:

120 Power Snatches (75/55)

120 Box Jump Overs

6 Rope Climbs

90 Power Snatches (95/65)

90 Box Jump Overs

6 Rope Climbs

60 Power Snatches (115/80)

60 Box Jump Overs

3 Rope Climbs

30 Power Snatches (135/95)

30 Box Jump Overs

3 Rope Climbs

Box – 24″/20″

Rope Climb – 15′
Scaling Options

Lower weights

Box Step Overs

2x Half Rope Climbs

3x Seated Rope Climbs

Height you are comfortable with

Extra Credit

Metcon (No Measure)

Alternating OTM x 10 (5 Rounds):

Odd Minutes – 3 Power Snatches

Even Minutes – :40s for Ring Muscle-Up Practice
All sets based off estimated 1RM Snatch

Set #1 – 65%

Set #2 – 70%

Sets #3,4,5 – Build steadily to our heavy triple for the day. Track all five loads.

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CrossFit Open 19.1

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

Broad Jump x5

Activation

15 Banded Squats

10 Lateral wlaks

30 Sec Wrist Stretch each side

30 sec Ankle Stretch each side

10 PVC Pass Throughs

15 Banded Pull Aparts

Movement Preparation

2 – 5 mins

Metcon (No Measure)

Rowing Prep

1-2 mins of steady row to warm up

Wall Ball Prep

5 Front Squats

5 Push Press

5 Wall Ball

Metcon

2 – 15 Min Heats

Open workout 19.1 (AMRAP – Reps)

Complete as many rounds as

possible in 15 minutes of:

19 wall-ball shots

19-cal. row

Rx’d: (Ages 16-54)

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Teen workout 19.1 (AMRAP – Reps)

Complete as many rounds as

possible in 15 minutes of:

19 wall-ball shots

19-cal. row

Teenagers 14-15:

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target

Masters 55+ 19.1 (AMRAP – Reps)

Complete as many rounds as

possible in 15 minutes of:

19 wall-ball shots

19-cal. row

Masters 55+:

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Extra Credit

Water Proof

CrossFit Vultus – CrossFit

Warm-up

16 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

Broad Jump x5

Activation

15 Banded Squats

10 Lateral wlaks

30 Sec Wrist Stretch each side

30 sec Ankle Stretch each side

10 PVC Pass Throughs

15 Banded Pull Aparts

Barbell Movement Prep

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Push Press

5 Hang Power Clean

5 Front Squat

5 Hang Squat Clean

5 Thrusters

Movement Preparation

6 mins

Metcon (No Measure)

Pull up/T2B Prep

10 Scap Pull ups

1-3 Strict Pull ups

5 Kipping Swings

3 Knee to Chest

3 Kipping Pull ups

2 T2B

Use remaining time to warm up barbell movements

Metcon

13 Min Cap

Water Proof (Time)

12 – 9 – 6:

Pull ups

Front Squats (135/95)

Directly into…

12 – 9 – 6:

Toes to Bar

Hang Squat Cleans (115/80)

Directly into…

12 – 9 – 6:

Barbell-Facing Burpees

Thrusters (95/65)
Scaling Options

Jumping/Banded Pull ups

Ring Rows

Leg raises

Knee raises

Step Back burpees

Lower weight

Lower reps

Movement Preparation

3 mins

Metcon (No Measure)

KB Prep

5 deadlifts

5 Russian Swings

5 Kettlebell Swings

Handstand Prep

30 sec Handstand holds

1/2 attempt of performing in Metcon

Gymnastic Conditioning

10 mins

Gymnastic Conditioning (AMRAP – Rounds)

AMRAP 4:00 – 10 KBS (70/53), 25′ HS Walk

Rest 2:00

AMRAP 4:00 – 10 KBS (70/53), 25′ HS Walk
Scaling Options

Lower Weight

Russian Swings

20 sec Handstand Weight Shifting

20 sec Box Shoulder Taps

30 Sec of Walks attempts

20 sec Handstand holds

Extra Credit

Metcon (No Measure)

Recovery Row
25:00 Effort

*On the 5:00, 10:00, 15:00 and 20:00 – 10 GHD Sit-Ups

Not for time or intensity, but purely for recovery. Every 5:00, we’ll dismount for a set of GHD Sit-Ups.

Squeaky Wheel

CrossFit Vultus – CrossFit

Warm-up

14 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

Broad Jump x5

Activation

15 Banded Squats

10 Lateral wlaks

30 Sec Wrist Stretch each side

30 sec Ankle Stretch each side

10 PVC Pass Throughs

15 Banded Pull Aparts

Barbell Prep

5 Good Mornings

5 Elbow Rotations

3 Down and Finish

3 Elbows High and Outside

3 Muscle Cleans

3 Hang Power Clean

3 Power Clean

Weightlifting

19 mins

Power Clean (On the Minute x 13:)

6 Mins to warm up than –

On the 0:00… 3 Power Cleans @ 65%

On the 1:00… 2 Power Cleans @ 70%

On the 2:00… 1 Power Cleans @ 75%

On the 3:00… Rest

On the 4:00… 3 Power Cleans @ 70%

On the 5:00… 2 Power Cleans @ 75%

On the 6:00… 1 Power Cleans @ 80%

On the 7:00… Rest

On the 8:00, 9:00, 10:00, 11:00 and 12:00 – 1 Power Clean, climbing based on feel for the day

Log Final Successful weight

Movement Preparation

2 min

Metcon (No Measure)

DU Prep

15 Single or Double Taps

20 Single or Double Unders

Bike or Row Prep

2 Cals

Metcon

15 Mins

Squeaky Wheel (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double-Unders

20/15 Cal Bike/Erg or 23/18 Cal Row

10 Power Cleans (165/110)
Scaling Options

x2 Single Unders

Lower reps/cals

Lower Weight

Extra Credit

Body Armor 5 (No Measure)

5 Supersets:

5-4-3-2-1: Heavy Deadlifts

After each set:

10 Dumbbell Bench Press

15 Weighted AbMat Sit-Ups

5 Deadlifts – 70% of 1RM Deadlift

4 Deadlifts – 73-75% of 1RM Deadlift

3, 2, and 1 – Build to a heavy.

Rest 2:00 between sets.

Top Heavy

CrossFit Vultus – CrossFit

Warm-up

12 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

Broad Jump x5

Activation

10 Banded Tempo Squats (5x3x5)

10 Lateral walks

30 Sec Wrist Stretch each side

30 sec Ankle Stretch each side

10 PVC Pass Throughs

15 Banded Pull Aparts

Weightlifting

20 mins

Back Squat (10-8-6-4-2 Back Squats “On the 3:00”)

8 Mins Warm up than-

On the 0:00… 10 Reps @ 70%

On the 3:00… 8 Reps @ 75%

On the 6:00… 6 Reps @ 80%

On the 9:00… 4 Reps @ 85%

On the 12:00… 2 Reps @ 90%

Movement Preparation

7 Mins

Metcon (No Measure)

KB Warm up

(Workout Weight)

5 KB Deadlifts

5 Russian Swings

5 Goblet Squats

HSPU Prep

15 sec hand stand hold

3 reps of movement in Metcon

Pull up Prep

10 Scap Pull ups

1-3 Strict pull ups

Metcon

12 Mins

Top Heavy (AMRAP – Rounds and Reps)

AMRAP 12:

12 Russin KB Swings (70/53)

12/9 Strict HSPU

12 KB Goblet Squats (70/53)

12/9 Strict Pull-Ups
Scaling Options

Lower Reps

Elevated Strict HSPU

Strict DB Press (35/20)

Push Ups

x2 Kipping HSPU

Lower Weight

Bar in Rack Pull ups

Feet Elevated on Box Pull ups

Ring rows

x2 Kipping Pull ups

Extra Credit

Metcon (No Measure)

Rowing Conditioning
On the 0:00… 21/15 Calorie Row

On the 1:30 – 18/13 Calorie Row

On the 3:00 – 15/11 Calorie Row

On the 5:00… 21/15 Calorie Row

On the 6:30 – 18/13 Calorie Row

On the 8:00 – 15/11 Calorie Row

On the 10:00… 21/15 Calorie Row

On the 11:30 – 18/13 Calorie Row

On the 13:00 – 15/11 Calorie Row

Scaling

18/13 Calories

15/11 Calories

12/9 Calories

Or

15/11 Calories

12/9 Calories

9/7 Calories

Shut Down

CrossFit Vultus – CrossFit

Warm-up

16 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

Broad Jump x5

Activation

15 Banded Squats

10 Lateral wlaks

30 Sec Wrist Stretch each side

30 sec Ankle Stretch each side

10 PVC Pass Throughs

15 Banded Pull Aparts

Snatch Movement Prep

5 Good Mornings

5 Elbow Rotations

3 Snatch grip behind the head press

3 Down and Finish

3 Elbows high and outside

3 Muscle Snatch

3 OH Squat

3 Hang Power Snatch

3 Snatch Drop

3 Hang Squat Snatch

3 Squat Snatch

Weightlifting

18 Mins

Snatch (On the Minute x 11:)

6 Mins to warm up to opening weight than –

Minute 1 @ 70%

Minute 2 @ 75%

Minute 3 @ 80%

… Minute 4 – Rest

Minute 5 @ 75%

Minute 6 @ 80%

Minute 7 @ 85%

… Minute 8 – Rest

Minute 9 @ 80%

Minute 10 @ 85%

Minute 11 @ 90%

A total of (9) singles inside, with a running clock of 11 minutes. Record final successful load

Movement Preparation

2 mins

Metcon (No Measure)

DB Snatch Prep

4 Deadlifts each side

3 Push Press Each side

4 Alternating DB Snatch

Metcon

15 Mins

Shut Down (Time)

On the 2:30″ x 6 Rounds:

12 x Shuttle Sprints (from rig to wall = 1)

8 Dumbbell Power Snatches (50/35)

8 Burpees Over Dumbbell

Score is Slowest round
Scaling Options

less sprints

lower weight

Step back burpees

Extra Credit

Metcon (No Measure)

25:00 Effort
*On the 5:00, 10:00, 15:00 and 20:00 – 10 GHD Sit-Ups

Not for time or intensity, but purely for recovery. Every 5:00, we’ll dismount for a set of GHD Sit-Ups.