Toe Jammed

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

Ankle Stretch

Wrist Stretch

12 Banded Squats

10 Lateral Walks

10 Wall SLides

10 Pass Throughs

10 PVC OH Squats

Core work

4 mins

hollow/arch hold (No Measure)

4 Rounds of:

30 sec Hollow Hold

30 Sec Arch Hold

Movement Preparation

8 mins

Metcon (No Measure)

8 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

5 Kip Swings

3 Toes to Bar

5 Good Mornings

5 Back Squats

5 Elbow Rotations

3 Strict Press

3 Front Squats

3 Push Press

3 Thrusters

Warm up to Workout weight for Thrusters

Weightlifting

12 Mins

Back Rack Lunge (Heavy set of 5 on each side)

Break/Restroom

3 mins

Break (No Measure)

Use the restroom if needed

Metcon

10 Min Cap

Toe Jammed (Time)

21-15-9

Thrusters (95/65)

T2B

TAILORING OPTIONS
change the rep scheme to

15-12-9 or 12-9-6

Reduce Reps

Feet as High as Possible

Knees to Elbows / Chest / Waist

Extra Credit

,: Armored Body 1 (No Measure)

Close Grip Bench Press: 3 x 10

Seated Shoulder Press: 2 x 20

Tricep Dips: 2 x (Max Reps)

Dumbbell Flys: 2 x 25

Cable Tricep Extensions: 2 x 25

Lateral Dumbbell Raises: 2 x 25
Reduce Reps

Feet as High as Possible

Knees to Elbows / Chest / Waist,

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