Arm and Hammer

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

Single Leg Glute Bridges (10 Each Side)

10 Banded Squats

10 Cossack Squats (5 Each SIde)

Wrist Stretch

Ankle Stretch

10 Wall Slides

Movement Preparation

2 mins

Metcon (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

3 Power Clean + Front Squat

3 Push Press

3 Clusters

Weightlifting

9 mins

Cluster (Work up to a moderate weight for 1 rep)

Movement Preparation

5 mins

Metcon (No Measure)

8 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kip Swings (Focusing on Big Push Down

2 Pull-ups

2 Chest to Bar Pull-ups

Use restroom

Metcon

25 Min Cap

Arm & Hammer (Time)

Buy-In: 15 Clusters (135/95)

3 Rounds:

21/15 Cal Bike or 25/18 Cal Row

15 Chest to Bar Pull-ups(RX+) or 15 Pull ups (RX)

Cash-Out: 15 Clusters (135/95)

TAILORING OPTIONS
Reduce Reps

10 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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