Under Cover

CrossFit Vultus – CrossFit

Warm-up

15 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

10 Single leg Glute Bridge

30 Sec Wrist Stretch each side

10 PVC Pass Throughs

15 Banded Pull aparts

10 Landmine Rotations each side

Movement Preparation

3 Mins

Metcon (No Measure)

Clean Prep

5 Good Mornings

5 Elbow Rotations

5 Down and Finish

5 Elbows High and Outside

5 Muscle Clean

3 Front Squat

3 Hang Power Clean

3 Power Clean

Weightlifting

13 Mins

Power Clean (Set of 3 TnG at a Moderate weight)

3 Touch and Go

Movement Preparation

6 mins

Metcon (No Measure)

Push Prep

5 Push-ups

Row/Bike Prep

30 secs of moderate pace

DU’s Prep

15 Double or Single Taps

20 DU’s or Su’s

Set up, bathroom, grab a whiteboard

Metcon

20 Min Cap

Undercover (Time)

3 Rounds:

15 Power Cleans (115/80)

20 Hand Release Push-ups

2 Rounds:

27/21 Cal Row or 23/18 Cal Bike

75 Double Unders

1 Round:

500M Run

*Alternative Movements

instead of running complete 3 rounds of the row/bike & DU’s

SCALING OPTIONS
Lower Weight

Reduce Reps

Push-ups to Box or Bench

Band Assisted Push-ups

Reduce Reps

115 Single Unders

90 Seconds of Practice

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)

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Dirt Road

CrossFit Vultus – CrossFit

Warm-up

13 mins

Warm-up (No Measure)

warm up

200M Run

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

30 Sec Wrist Stretch

10 PVC Pass Throughs

10 PVC Pipe Rotations each side

10 Scap Pull ups

Gymnastics

6 mins

hollow/arch hold (No Measure)

6 Rounds of:

25 sec Hollow Hold

5 sec rest

25 sec Arch hold

5 sec rest

Movement Preparation

6 mins

Metcon (No Measure)

Pull up Prep

1-3 Strict Pull ups

Farmers Carry Movement Prep

Establish Body Position

25 Foot Farmers Carry (Lighter Weight) Each side

25 Foot Farmers Carry (Workout Weight) Each side

Use bathroom, set up, grab whiteboard

Metcon

30 Min Cap

Dirt Road (Time)

3 Rounds:

30 AbMat Sit-ups

200M Run

10 Strict Pull-ups

200M Single Arm Farmer Carry (70/53)

2 Rounds:

30 AbMat Sit-ups

200M Run

10 Strict Pull-ups

200M Single Arm Farmer Carry (70/53)

1 Rounds:

30 AbMat Sit-ups

200M Run

10 Strict Pull-ups

*Farmer carry can be done outside on 200M course. If done inside it is 4 laps around the box

*Alternative Movements

Row 225/200M

Bike 14/10 Cals

SCALING OPTIONS
Reduce Reps

Banded Pull-ups

Ring Rows

Lower Weight

Extra Credit

Gymnastic Work (No Measure)

3×10 RIng/Box Dips

50 Banded Pull aparts

8 rounds 20 sec handstand hold/10 sec rest

20 Kipping hips to Bar/Front Levers

1 RM Back Squat/Frozen Ropes

CrossFit Vultus – CrossFit

Warm-up

15 mins

Warm-up (No Measure)

warm up

200M jog

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

Activation

10 Banded Tempo Goblet Squats (5x3x5)

10 Single leg Glute Bride each side

30 sec Ankle Stretch each side

10 PVC Pipe Rotations each side

10 PVC OH Squats

Weightlifting

20 Mins

Back Squat (1RM )

*If not comfortable bailing, make sure you have a spotter.

Movement Preparation

7 mins

Metcon (No Measure)

Double Under Prep

15 Seconds Bounds (No Rope)

15 Seconds Easy Single Unders

15 Seconds High Single Unders

15 Seconds Double Under Practice

Rope Climb Prep

5 Hanging Knees to Elbows

3 Half Way Rope Climbs

1 Rope Climb

Set ups, use restroom, grab whiteboard

Metcon

15 Min Cap

Frozen Ropes (Time)

2 Rounds:

100 Double Unders

500M Run

2 Rope Climbs

*Alternative Movements

Row 565/500M

Bike 35/25 Cals

SCALING OPTIONS
Reduce Reps

2 Minutes of Practice

150 Single Unders

Shorten Distance

Reduce Reps

1/2 Rope Climbs (2:1)

Seated Rope Pulls (3:1)

Pull-ups (6:1)

Extra Credit

Squat Accessory (No Measure)

3 sets of 10 reps

Reverse Box Hypers

Bulgarian Split Squats (10 each side)

Barbell Hip Thrusts/Glute Bridge

DB Box Step ups (10 each side)

100 Frog Pumps (speed and intensity)

Schedule

CrossFit Vultus – CrossFit

Weekly Schedule

weekly Schedule (No Measure)

Monday – 1 RM Back Squat

Tuesday – Core Killer/Long Metcon

Wednesday – Power Clean TnG

Thursday – Gymnastics/Long Metcon

Friday – FGB

Saturday – Team of 3 Barbell Metcon

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

5k Run (Time)

Max Effort 5k Run

10k Run (Time)

Max Effort 10k Run

Full scratch list (No Measure)

15 pull ups

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

Toy Story

CrossFit Vultus – CrossFit

Warm-up

10 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 Single leg Glute Bride each side

30 Sec Wrist Stretch each side

10 PVC Pass Throughs

10 Team of 3 Slam Ball Passes each direction

Movement Preparation

8 mins

Metcon (No Measure)

Rope Climb Prep

5 Hanging Knees to Elbows

3 Half Way Rope Climbs

1 Rope Climb

Barbell prep

Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Strict Press

5 Push Press

5 Push Jerk

Build to Workout Weights

Metcon

30 Mins

Toy Story (AMRAP – Rounds and Reps)

Teams of 3

For Time (30 Minute Cap):

1600M Team Run buy in

3 Rounds:

40 Barbell Facing Burpees

9 Rope Climbs

Directly Into…

21 Clean and Jerks (95/65)

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

SCALING OPTIONS
Lower distance

Lower Reps

x3 Seated Climbs

x2 Half Climbs

Lower Weight

Extra Credit

Body Armor 2 (No Measure)

Part A)

5×5 Bench Press.

After each set, Max Strict CTB Pull-Ups

Part B)

100 Good Mornings

100 Banded Pull-Aparts

Smooth Criminal

CrossFit Vultus – CrossFit

Warm-up

11 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

10 Lateral Walks each side

15 Banded Glute Bridge

10 Single Leg Glute Bridge

20 Frog Pumps

Core work

5 mins

Turkish Get Up (5 mins max TGU)

Alternate sides with each rep. Log weight used and total reps

Movement Preparation

2 mins

Metcon (No Measure)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

Weightlifting

13 Mins

Deadlift (Working up to a heavy set of 5 reps)

Movement Preparation

4 mins

Metcon (No Measure)

DU Prep

15 Double Taps

20 Double or Single Unders

Wall Ball Prep

5 Front Squats

5 Push Press

5 Wall Ball

Metcon

15 Mins

Smooth Criminal (AMRAP – Rounds and Reps)

AMRAP 15:

600M Run Buy in:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

Alternative Movements

Row 675/600M

Bike 42/30 Cals

SCALING OPTIONS
Shorten Distance

90 SU’s

90 Sec Double Under Attempts

Lower Weight

Extra Credit

Deadlift Accessory (No Measure)

3 sets of 10 reps

Reverse Box Hypers

Single Leg Deadlifts

DB Upright rows

DB Bent Over Rows

15 Strict Chin Ups (Underhand Grip)

Lead Foot

CrossFit Vultus – CrossFit

Warm-up

10 mins

Warm-up (No Measure)

warm up

300M Jog

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

Activation

15 Banded Squats

10 Single leg Glute Bride each side

10 PVC Pass Throughs

10 PVC Rotations each Side

10 Scap Pull-ups

Gymnastics

6 mins

hollow/arch hold (No Measure)

6 Rounds of:

25 sec Hollow Hold

5 sec rest

25 sec Arch Hold

5 sec rest

Strict Gymnastics

6 mins

Chin ups (6 rounds log total reps)

20 Sec Max Chin ups

40 Sec rest
Decending Pull ups

Banded Chin ups

Jumping Chin ups

Bar in Rack Chin ups

Underhand grip Ring Rows

Movement Preparation

4 mins

Metcon (No Measure)

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

3 Pull-ups

3 Strict T2B

3 Chest to Bar Pull-ups (Or 3 More Pull-ups)

Metcon

20 mins

Lead Foot (AMRAP – Reps)

AMRAP 4:

400M Run

27 Pull-ups

Max Burpees

rest 4 minutes

AMRAP 4:

300M Run

21 Toes To Bar

Max Burpees

rest 4 minutes

AMRAP 4:

200M Run

15 Chest to Bar

Max Burpees

Run is always a buy in and doesn’t count toward your score

The burpees are traditional burpees and only require a clap overhead and some air under the feet.

Last Done 8/14/18

Alternative Movemetns

Row 450/400M-335/300M, 225/200M

Bike 28/20 cals, 21/15 cals, 14/10 cals

SCALING OPTIONS
Chest to Bar / Pull-up

Reduce Reps

Regular Pull-ups (For Chest to Bar)

Jumping Pull-ups

Banded Pull-ups

Ring Rows

Strict Pull-ups (15 for 1st AMRAP, 10 for 3rd)

Feet as High as Possible

Knees Up

Extra Credit

Core/Odd Object (No Measure)

10 Mins of:

Down and back length of box Farmer Carry

max L- SIt