Tuesday, March 10th


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

400m Run or 500m Row

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

Tempo Front Squat (1×6)

Tempo Front Squat (1×4)

Tempo Front Squat (1×4)

Tempo Front Squat (1×6)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Front Squats @ Rep Scheme 6-4-4-6 @ Tempo @ 31X1 (Work off of last weeks heaviest set of 6 and build for the sets of 4, drop as needed for final set of 6)

Double KB Front Racked Squats (4×8)

Fitness:

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

8 Double KB Front Racked Squats @ 21X1

1 Minute Banded Good Mornings

15 Glute Bridges

Metcon (Time)

3 Rounds For Time:

500m Row

30 Russian KB Swings (53/35)

15 Burpees

*RX+ Russian KB Swings (70/53)

*Level 2 – Russian KB Swings (45/30)

*Level 1 – Russian KB Swings (35/25)

*Athlete Notes – 9-15 minute range. KB swings should be unbroken each round.

Buy-Out

Glute/Ham Accessory:

3×15 Glute Bridges @ 21X2/10 Back Extensions/Max 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

4x1000m Row (Rest as needed)