Tuesday, December 15th


CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats

2 Minutes – Calf and Ankle Stretches and Hip Mobility

2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Farmers Carry (Left)

10 Monster Band Lateral Walk

50ft KB Farmers Carry (Right)

10 Monster Band Glute Bridges

Back Squat (7×1)

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start at 80-85% and build to a peak single for the day)

Or…

Overhead Squat (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 OH Squat (Start at 80-85% and build to a peak single for the day)

Reverse Lunge (Back Racked) (4×8)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

8 Alternating Reverse Lunges (Back Racked)

12 Stiff Legged KB Deadlifts

20 Glute Bridges

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

750m Row (Buy-in)

5 Front Squats (135/95)

10 Push-ups

15 Box Jumps (24/20)

*RX+ Front Squats (155/105), HSPU

*Level 2 – Front Squats (115/75), Banded Push-ups, Box Jumps (20/18)

*Level 1 – Front Squats (95/65) or Goblet Squats, Box Push-ups, Box Jumps (18/12)

*Athlete Notes – Goal is 3-5 rounds. Front squats should be unbroken each round.

Buy-Out

Glute/Ham Accessory:

3×8 RDL’s/15 Glute Bridges/:20-:30 Star Plank Hold

Gymnastics Accessory (Pull-up or MUP):

3×10 Kipping Swings (Bar or Rings)/3×5 Chair Drill (Bar) or Swing to Hollow (Rings)/3×5 Floor Kip/3×5 Pull-ups Attempts (Bar) or MUP Transitions (Rings)

Additional Conditioning Work

4x400m Run (Rest 1:1)