Four Score

CrossFit Vultus – CrossFit

Warm-up

15 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

12 PVC Pipe Pass Throughs

10 PVC PIPE Elbows High and Outside

10 PVC PIPE Hang Muscle Snatches

11 Wall Slides

10 DB ZPress

Movement Preparation

3 mins

Warm-up (No Measure)

COACH LED WARM UP

5 Good Mornings

5 Elbow Rotations

3 Snatch Grip Behind the Neck Presses

3 Snatch Grip Deadlifts

3 Elbows High and Outside

3 Muscle Snatches

5 Overhead Squats

3 Power Snatches

Weightlifting

10 mins

Muscle Snatch (Build to Moderate Set of 3 (Not TnG))

This movement allows athletes to work on explosive triple extension, a solid bar path, and an aggressive upper body turnover

Movement Preparation

4 mins

Metcon (No Measure)

30 sec on Rower

Use restroom

Metcon

22 Mins

Four Score (Weight)

On the 4:00 x 5 Rounds:

300/250 Meter Row

20 AbMat Sit-ups

3 Power Snatches

*Athletes Build in Weight Over the 5 Rounds, score is heaviest weight loaded

*If short on rowers, stagger heats by 2 minutes

Extra Credit

Armored Body 4 (No Measure)

Incline Bench Press: 2 x 15

Seated Machine Fly: 2 x 25

Push Ups: 3 x (Max Reps)

Standing Tricep Pushdown: 2 x 25

Arnold Presses: 2 x 25

Cuban Presses: 2 x 15

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