Tuesday, November 19th


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/Front/Reverse Walk

50ft KB Farmers Carry (Right)

10 Monster Band Glute Bridges/Band Squats

Back Squat (5×2)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Back Squats @ 90+%

*Go heavier than last week if possible, even if only a 5 pound increase

Or…

Deadlift (5×2)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Deadlifts @ 90+%

*Go heavier than last week if possible, even if only a 5 pound increase

Box Squats (4×8)

Fitness:

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

8 Box Squats

10 Stiff Legged KB Deadlifts

20 Alternating Single Leg Glute Bridges

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run or 250m Row

9 Devils Press (35/20)

12 CTB Pull-ups

*RX+ Devils Press (45/25), 6 Bar Muscle-ups subbed for Pull-ups

*Level 2 – Pull-ups, Devils Press (25/15)

*Level 1 – Band Assisted Pull-ups or Ring Rows, Devils Press (20/10)

*Athlete Notes – Goal is 2+ to 4 rounds. Scale devils press as needed, should be completed in 2-3 sets max each round.

Buy-Out

Glute/Ham Accessory:

3×10 Back Extensions/3×12 Glute Bridges

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

4x500m Row (Rest 1:1)