Underrated

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

Wrist Stretch

12 Banded Squats

13 Banded Glute Bride

14 Cossack Squats

14 Wall Slides

Movement Preparation

5 mins

Metcon (No Measure)

COACH LED WARM UP

5 Barbell Ankle Stretch

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

3 Tall Cleans

3 Hang Squat Cleans

Weightlifting

15 mins

Hang squat clean (Build to a Heavy Hang Squat Clean)

Bar should be positioned just above knees

Movement Preparation

4 mins

Metcon (No Measure)

30 Seconds Easy Single Unders

30 Seconds Double Under Practice

Use restroom

Metcon

9 Mins + 1 min Beak + 5 Mins

Underrated (AMRAP – Rounds and Reps)

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95) (M55+ 115/80)

30 Double Unders

2 Hang Squat Cleans (135/95)(M55+ 115/80)

30 Double Unders

3 Hang Squat Cleans (135/95)(M55+ 115/80)

*the barbell reps will climb by 1 each round

TAILORING OPTIONS
Reduce Reps

45 Single Unders (1.5x)

60 Single Unders (2x)

30 Seconds of Practice

Break (No Measure)

1 Min Break

AbMAt Sit up Tabata (AMRAP – Reps)

10 rounds of:

20 sec of Sit ups

10 sec rest

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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