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