Double Jeopardy

CrossFit Vultus – CrossFit

Warm-up

15 mins

Warm-up (No Measure)

warm up

30 Seconds of Single Under Practice

30 Seconds of Double Under Practice

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

Wrist Stretch

Ankle Stretch

15 Banded Squats

10 PVC Overhead Squats

10 PVC Sotts Press

Gymnastics

4 mins

hollow/arch hold (No Measure)

4 rounds of:

30 sec Hollow Hold

30 sec Arch Hold

Movment Skill Prep

11 mins

Metcon (No Measure)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Knees Up (Big Push Down + Knees Up Near Bar)

1-3 Bar Muscle-up Attempts

6 Snatch Grip Behind the Neck Push Jerks (Catch Lower with Each One)

3 Hang Power Snatches

3 Power Snatches

Build Up to first 3 Planned Workout Weights

Set up

5 mins

Metcon (No Measure)

Set up for metcon

20 Double Unders

2 Bar Muscle-ups

2 Power Snatches (Opening Weight)

Use rest room

Metcon

20 Mins

Double Jeopardy (Weight)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches

*Build in Power Snatch Weight*

*Score is heaviest weight lifted

TAILORING OPTIONS
Reduce Reps

1 Minute of Practice

75 Single Unders (1.5x)

100 Single Unders (2x)

Reduce Reps

Jumping Bar Muscle-ups From Box

Banded Bar Muscle-ups

8 pull hips to bar

8 Ring Rows

*All Tailoring should be able to be done in 2 sets max

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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