Tuesday, January 21st

CrossFit Vae Victis – CrossFit

View Public Whiteboard

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 (6×2)

Performance:

Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Back Squat @ 77-83%

Or…

Deadlift (6×2)

Performance:

Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Deadlifts @ 77-83%

Front Squat (4×8)

Fitness:

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

8 Front Squats @ 55-60%

12 Good Mornings

1 Minute Band Glute Bridges

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

4 Minute Max Calorie Row (Buy-In)

In Remaining Time Complete AMRAP –

10 Hang Squat Cleans (95/65)

10 Pull-ups

*RX+ Hang Squat Cleans (115/75), CTB Pull-ups

*Level 2 – Hang Squat Cleans (75/55), Band Assisted Pull-ups

*Level 1 – DB Hang Squat Cleans, Ring Rows

*Athlete Notes – Score is total reps – calorie row plus amrap. Hang squat cleans should be light, 1-2 sets per round.

Buy-Out

Glute/Ham Accessory:

3×8 Tempo Glute Bridges @31X1/4×6 Glute Ham Raise/4x:20-:30 (Each Side) Star Plank

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

5×1 Minute Assault Bike (Rest 1:1)