Tuesday, January 28th

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 (5×4)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Back Squat @ 80-86%

Or…

Deadlift (5×4)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Deadlifts @ 80-86%

Back Squat (4×10)

Fitness:

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

10 Back Squats @ 40%

10 Lateral Step-ups (5 each side)

10 Single Leg or Split Stance Deadlift (5 each side)

Metcon (Time)

5 Rounds For Time:

12 Lateral Burpees

9 Front Squats @ 40-45% of 1RM Front Squat up to (155/105)

6 Box Jumps (24/20)

*RX+ Box Jumps (30/24)

*Level 2 – Box Jumps (20/18)

*Level 1 – Step-ups

*Athlete Notes – 10-15 minute range. Weight should be moderately heavy but pushing for unbroken each round.

Buy-Out

Glute/Ham Accessory:

3×10 Good Mornings/Front Racked Lunges

Gymnastics Accessory (Pull-up or MUP):

EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups, Muscle-up Transition or 3-5 Strict Pull-ups

Additional Conditioning Work

10 Minute Row :30on/:30off