Tuesday, December 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

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 (6×6)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Back Squat @ 59-65%

Or…

Deadlift (6×6)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Deadlifts @ 59-65%

Back Squat (4×8)

Fitness:

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

8 Back Squats (50% or less)

12 Banded KB Deadlift

15 Banded Glute Bridges

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

42 Double Unders

30 Wallballs (20/14)

18 Pull-ups

*RX+ 63 Double Unders and CTB Pull-ups

*Level 2 – 21 Double Unders, Wallballs (14/10), Band Assisted Pull-ups

*Level 1 – 2:1 Single Unders, Wallballs (10), Ring Rows

*Athlete Notes – Goal is 3-5 rounds. Wallballs should be completed in no more than 3 sets each round.

Buy-Out

Glute/Ham Accessory:

3×15 Glute Bridges/Banded Hamstring Ext/:15-:20 Copenhangen 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

10 Rounds For Calories – :30 Row/:30 Rest or alternate with partner, rest while partner is working.