CrossFit Vultus – CrossFit
Warm-up
13 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
Activation
15 Banded Squats
15 Banded Glute Bridge
30 Sec Wrist Stretch each side
30 sec Ankle Stretch each side
10 PVC Pass Throughs
10 Wall SLides
15 Banded Pull Aparts
Core work
5 mins
Plank for Time (Time)
Hold plank for as long as possible in the time frame. Log total length held for
Movement Preparation
7 mins
Metcon (No Measure)
Rope Climb Prep
3 Jump and Straight Arms Hangs
2 Hanging Knees Up + Foot
Lock
1 Rope Climb
DU Prep
15 Seconds High Single Unders
30 Seconds Double Under Practice or 40 DU’s
Snatch Prep
With Workout Weight, Each Arm:
3 Deadlifts
3 High Pulls
3 Power Snatches
Metcon
25 Mins
The Shawshank Redemption (AMRAP – Rounds and Reps)
Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches (50/35)
300 Double Unders
15 Rope Climbs
*Split reps how you see fit
SCALING OPTIONS
Lower Cals
Lower Weight
Below are the subs if not everyone is doing double unders
Team of ; 2 DU, 1 SU: 200 Double Unders, 150 Single Unders
Team of: 1 DU, 2 SU: 100 Double Unders, 300 Single Unders
Team of: 3 SU: 450 Single Unders
x2 Half rope climbs
x3 Seated Rope Climbs
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
WORKOUT OF THE DAY 