Rack City

CrossFit Vultus – CrossFit

Warm-up

14 mins

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Carioca

High Kicks -Toe Touches Combo (Down)

Inch Worm (Back)

Spiderman (Down)

Ape Walk (Back)

Crab walk (Down)

Lateral Lunge w/overhead- (Back)

Straight legged Bear Crawl (Down)

Lunge with Over Head Rotations (Back)

Activation

10 Banded Squats

10 Cossack Squats (5 Each SIde)

Wrist Stretch

Ankle Stretch

15 Wall Slides

Movement Preparation

3 mins

Metcon (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Power Clean + Front Squat

3 Push Press

3 Push Jerks

3 Clusters

Weightlifting

20 mins

Clean and Jerk Complex (7 set x 1 Complex)

On the 2:00 x 7 Sets:

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster
6 mins to warm up then a complex every 1:30, log heaviset weight

*Bar can be drop from the Jerk and set up from ground for cluster. Does not need to be touch and go

Movement Preparation

3 mins

Metcon (No Measure)

Use restroom

Metcon

15 Min Cap

Rack City (Time)

For Time:

10 Power Cleans 155/105

50 Air Squats

10 Front Squats 155/105

50 Air Squats

10 Push Jerks 155/ 105

50 Air Squats

10 Clusters 155/105

Rx for Master athletes 55+ is 135/95

*Last done 4/26/18

Extra Credit

Armored Body 1 (No Measure)

Close Grip Bench Press: 3 x 10

Seated Shoulder Press: 2 x 20

Tricep Dips: 2 x (Max Reps)

Dumbbell Flys: 2 x 25

Cable Tricep Extensions: 2 x 25

Lateral Dumbbell Raises: 2 x 25

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