Tuesday, December 17th


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 (6×4)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squat @ 62-68%

Or…

Deadlift (6×4)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Deadlifts @ 62-68%

Back Squat (4×6)

Fitness:

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

6 Back Squats (55-60%)

10 Banded KB Deadlift

20 Banded Glute Bridges

Metcon (Time)

500m Row

40 Deadlifts (185/135)

30 Box Jump Overs (24/20)

20 Burpees (6″ Target)

20 Ring Dips

*RX+ Deadlifts (225/155), Sub 10 Bar Muscle-ups for Ring Dips

*Level 2 – Deadlifts (155/105), Box Jumps (20/18), Band Assisted Ring Dips or Bar Dips

*Level 1 – Deadlifts (135/95), Box Jumps (18/12), Push-ups

*Athlete Notes – 10-15 minute range. Deadlifts should be around 50% of 1RM with 3-5 sets to complete all 40. Steady box jumps and burpees, break dips into small sets/singles from the start.

*If deadlifting today, option to sub front squats @ 30-35% of 1RM for deadlifts

Buy-Out

Glute/Ham Accessory:

3×12 Glute Bridges/Banded Hamstring Ext/5 Copenhangen Lifts + :15 Plank (Each side)

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

Tabata Row