Wise Men

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

15 Banded Squats

10 Banded Glute Bridges

Wrist Stretch

Ankle Stretch

10 PVC Pipe Pass Throughs

10 PVC Pipe rotatons

Movment Skill Prep

3 mins

Metcon (No Measure)

COACH LED

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

Establish Hook Grip and Strong Upper Back

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

3 Hang Squat Cleans

3 Front Squats

Weightlifting

15 mins

Power Clean + Hang Squat Clean + Front Squat (Work up to Heavy complex)

1 Power clean followed by 1 Hang Squat Clean followed by 1 Front Squat

Set up

5 mins

Metcon (No Measure)

Set up for metcon

With Opening Weight:

3 Power Cleans

3 Hang Squat CLeans

3 Front Squats

Use rest room

Metcon

15 Mins

Wise Men (AMRAP – Rounds and Reps)

AMRAP 3:

3 Power Cleans, 3 Hang Squat Cleans, 3 Front Squatss (135/95)

Rest 3 Minutes

AMRAP 3:

3 Power Cleans, 3 Hang Squat Cleans, 3 Front Squats(155/105)

Rest 3 Minutes

AMRAP 3:

3 Power Cleans, 3 Hang Squat Cleans, 3 Front Squats (185/135)

*Last Done 8/2/19
Add up total completed reps + extra reps

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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