Speed Limit

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

Wrist Stretch

Ankle Stretch

10 Banded Squats

10 Cossack Squats (5 each leg)

10 Single leg Glute Bridge Each side

10 Wall Slides

Movement Preparation

2 mins

Warm-up (No Measure)

Set up modification for Pistols, Complete a few reps on each side of pistols

Gymnastic Conditioning

14 mins

hollow/arch hold (No Measure)

4 Rounds of:

30 sec hollow hold

30 sec arch hold

1 min break (No Measure)

1 min break

Handstand holds (No Measure)

4 Rounds of:

30 Sec wall walk up and then Handstand hold (facing wall)

30 sec rest

1 min break (No Measure)

1 min break

Pistols (4 rounds of: 30 sec on 30 sec rest)

TAILORING OPTIONS

Pistol holding plate infront of you

Pistol with band holding onto rig or not holding

Pistol from box

Pistol Butt Touching to target

Movement Preparation

8 mins

Metcon (No Measure)

8 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

2 Chest to Bar Pull-ups (or Workout Variation)

3 Box Jumps + Step Down

2 Burpee Box Jumps (Workout Height)

30 sec on Piece of Equipment

Use restroom

Metcon

15 Mins

Speed Limit (AMRAP – Rounds and Reps)

AMRAP 15:

Buy-In: 100/80 Cal Bike or 120/95 Cal Row

Directly Into…

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups (RX+) or 8 Pull ups (RX)

*Step ups still considered RX

* Score is total round + reps of BBJ’s and C2B

TAILORING OPTIONS
Reduce Reps

6 Strict Pull-ups

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Ring Rows

Extra Credit

Armored Body 2 (No Measure)

Chin Ups: 2 x (Max Reps)

Supinated Grip Rows: 2 x 25

Shrugs: 2 x 25

Standing Barbell Curls: 2 x 25

Seated Dumbbell Reverse Fly: 2 x 25

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