Opening Day

CrossFit Vultus – CrossFit

Warm-up

14 mins

Warm-up (No Measure)

warm up

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

16 Banded Squats

13 Banded Glute Bridge

Wrist Stretch

12 PVC PIpe Pass Throughs

11 PVC Pipe Rotations

15 Wall Slides

Core work

4 mins

hollow/arch hold (No Measure)

4 rounds of:

25 sec hollow hold

5 sec rest

25 sec arch hold

5 sec rest

Movement Preparation

12 mins

Metcon (No Measure)

2 Russian Kettlebell Swings

5 Full Kettlebell Swings

_

3 Box Jumps (Step Down)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

15 Second Belly Up Arch Hold

5 Kip Swings

3 Pull-ups

3 Medicine Ball Front Squats

5 Wallballs

_

3 Barbell Front Squats

3 Barbell Push Press

3 Thrusters

Warm up at Thruster Weight

Use restroom

Metcon

25 Min Cap

Opening Day (Time)

21-15-9:

Wallballs (20/14) (M55+ 14/10)

CTB Pull-ups(RX+) or Chin over bar Pull-ups(RX)

Thrusters (95/65) (M55+ 75/55)

Box Jumps (24/20)

Kettlebell Swings (53/35) (M55+35/25)

*Step ups considered RX+ or RX

TAILORING OPTIONS
Strict Pull ups 12-9-6

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Extra Credit

Armored Body 6 (No Measure)

Banded Goblet Squats: 2 x 15

Romanian Deadlifts: 2 x 20

Barbell Hip Thrusts: 2 x 25

Dumbbell Lunges: 2 x 30

Seated Leg Extensions: 2 x 25

Hanging Leg Raises: 2 x 25

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