AWOL

CrossFit Vultus – CrossFit

Warm-up

11 mins

Warm-up (No Measure)

warm up

1 Minute

Easy Bike

30 Sec Air Squats

30 Sec PVC Pass Throughs

1 Minute

Moderate Bike

30 Sec Squat and Hold

30 Sec PVC Lat Stretch

1 Minute

Faster Bike

30 Sec Glute Bridge

30 Sec PVC Overhead Squats

Activation

Ankle Stretch

Wrist Stretch

15 Wall Slides

Movement Preparation

8 mins

Metcon (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

3 Front Squats

3 Push Press

3 Clean Pulls

3 Power Cleans

3 Push Jerks

3 Thrusters

3 Snatch Pulls

3 Power Snatches

Warm up to weight you are going to use in the Metcon

Practice Round

5 mins

Metcon (No Measure)

AT WORKOUT WEIGHT

9 Calorie Assault Bike

3 Power Snatches

3 Power Clean and Jerks

3 Thrusters

Use Restroom

Metcon

30 Mins

AWOL (AMRAP – Reps)

AMRAP 5:

50/35 Calorie Assault Bike

Max Power Snatches (95/65) (M55+ 75/55)

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Assault Bike

Max Power Clean and Jerks (95/65) (M55+ 75/55)

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Assault Bike

Max Thrusters (95/65) (M55+ 75/55)

*If more than 8 in class go in two heats

* Score is total barbell reps completed

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,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s