Deadliest Catch

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)

Wrist Stretch

Ankle Stretch

14 Banded Squats

10 Lateral Walks

10 PVC Pass Throughs

10 Wall Slides

Movement Preparation

6 mins

Metcon (No Measure)

COACH LED

20 Sec Hollow Hold (From Bar)

20 Sec Arch Hold (From Bar)

8 Scap Pull-ups

6 Kip Swings

3 Knees to Chest

3 Toes to Bar

5 Good Mornings

5 Elbow Rotations

5 Power Cleans

5 Front Squats

5 Pausing Barbell Front Squats (3 Seconds in Bottom)

Weightlifting

7 Mins

Power Clean + Front Squat (1 Power Clean + 5 Front Squats)

7 Mins to work up to a moderate weight of this complex

Set up and Rehersal

5 Mins

Metcon (No Measure)

9 Calories

7 Front Squats (Workout Weight)

5 Toes to Bar

3 Lateral Barbell Burpees

Restroom

Metcon

22 Min Cap

Deadliest Catch (Time)

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row or 24/17 Cal Bike

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row or 24/17 Cal Bike

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

TAILORING OPTION
Reduce Reps

Feet as High as Possible

Knees to Elbows / Chest / Waist

Extra Credit

,: Armored Body 4 (No Measure)

Incline Bench Press: 2 x 15

Seated Machine Fly: 2 x 25

Push Ups: 3 x (Max Reps)

Standing Tricep Pushdown: 2 x 25

Arnold Presses: 2 x 25

Cuban Presses: 2 x 15
Reduce Reps

Feet as High as Possible

Knees to Elbows / Chest / Waist,

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