The Undertaker

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

10 Single Leg Deadlifts each side

12 Banded Glute Bridge

12 Frog Pumps

10 Single leg glute bridge each side

10 PVC Pipe Good Mornings

10 PVC Sumo Stance Deadlifts

Core work

4 mins

plank- front side to side (No Measure)

2 rounds

50 sec front plank

30 sec left side

30 sec right side

10 sec rest

Weightlifting

15 Mins

Sumo Deadlift (4×8 every 2 mins @ 65-75%)

7 mins to warm up to opening weight

Movement Preparation

6 mins

Metcon (No Measure)

20 Seconds High Single Unders

20 Seconds Fast Single Unders

20 Seconds Double Under Practice

3 Deadlifts

6 AbMat Sit-ups

Use restroom

Metcon

13 Mins

The Undertaker (AMRAP – Rounds and Reps)

AMRAP 13:

60/45 Cal Bike or 75/56 Cal Row

Directly Into…

5 Deadlifts (245/175) (M55+ 205/145)

15 AbMat Sit-ups

25 Double Unders

* The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet

TAILORING OPTIIONS
Reduce Reps

30 Seconds of Practice

40 Single Unders (1.5x)

50 Single Unders (2x)

Extra Credit

Armored Body 3 (No Measure)

Barbell Good Mornings: 2 x 20

Leg Press: 2 x 25

Reverse Hyperextension: 2 x 25

Seated Leg Curl: 2 x 25

Calf Raise: 2 x 25

Front Plank 3 x 1 min
Reduce Reps

30 Seconds of Practice

40 Single Unders (1.5x)

50 Single Unders (2x),

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