Paw Patrol

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 PVC Pipe Pass Throughs

Wrist Stretch

Ankle Stretch

10 Wall Slides

10 Banded Squats

10 Banded PVC OH Squats

Movement Preparation

4 mins

Metcon (No Measure)

COACH LED WARM UP

5 Good Mornings

5 Elbow Rotations

3 Behind Head Snatch Grip Push Press

3 Down And Finish

3 Elbows High and Outside

3 Muscle Snatch

3 Hang Power Snatches

3 Pausing Overhead Squats

3 Hang Power Snatch + Overhead Squat

3 Hang Squat Snatches

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Weightlifting

14 mins

Hang Power +OH Squat + Hang Squat Snatch (14 Mins to work to Heavy complex)

Build to a Heavy Complex:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch
If unable to get below parallel OH Squat as low as possible and then complete another Hang Power Snatch

Movement Preparation

7 mins

Metcon (No Measure)

Toes to Bar Movement Prep

8 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Double Under Movement Prep

20 Second Double Taps

20 Second Double Under Practice

Use restroom

Metcon

15 mins

Paw Patrol (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/95) (M55+ 115/80)

TAILORING OPTIONS
Reduce Reps

1 Minute of Practice

90 Single Unders (x1.5)

120 Single Unders (x2)

Reduce Reps

Feet as High as Possible (While Maintaining Rhythm)

Knees to Elbows/Chest/Waist

Hang Power Snatch

Extra Credit

Armored Body 5 (No Measure)

Barbell Rows: 2 x 20

Strict Pull Ups: 2 x (Max Reps)

Single Arm Rows: 3 x 25

Dumbbell Curl: 3 x 25

Seated Machine Reverse Fly: 3 x 25

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