Deep End

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

12 Banded Squats

13 Banded Glute Bride

Wrist Stretch

Ankle Stretch

14 Wall Slides

Movement Preparation

3 mins

Metcon (No Measure)

COACH LED WARM UP

5 Elbow Rotations

3 Down and Finish

3 Elbows High and Outside

3 Muscle Clean

3 Front Squats

3 CLean Lands 2″ 4″ 6″

3 Hang Power Cleans

1 Clean Pull (From Floor) + Hang Power Clean (at the knees) + Power Clean

Weightlifting

14 mins

Clean Pull/Power Clean Complex (6×1 Complex every 1:30)

Build to Heavy Complex:

1 Clean Pull

1 Hang Power Clean

1 Power Clean
5 mins to warm up then complex every 1:30 log final weight

Movement Preparation

4 mins

Metcon (No Measure)

3 Push ups

2 Frog Hops

2 Burpees

Use restroom

Metcon

19 Mins

Deep End (AMRAP – Reps)

5 Rounds:

1 Minute Row/Bike Cals

1 Minute Power Cleans (115/85) (M55+ 95/65)

1 Minute Burpees

1 Minute Rest

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

Front Plank 3 x 1 min

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