Tuesday, November 12th


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 (5×3)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squats @ 80-90%

Or…

Deadlift (5×3)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts @ 80-85%

Box Squats (4×6)

Fitness:

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

6 Box Squats

10 Stiff Legged KB Deadlifts

20 Alternating Single Leg Glute Bridges

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

Partner 1: Row 250m

Partner 2: Complete AMRAP of –

7 Box Jumps (24/20)

14 KB Swings (53/35)

*Level 2 – Box Jumps (20/18), KB Swings (45/30)

*Level 1 – Box Jumps/Step-ups (18/12), KB Swings (35/25)

*Athlete Notes – Pick a partner, have fun and get after it!

Buy-Out

Glute/Ham Accessory:

3×8 Back Extensions/3×10 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

2x750m Row (Rest 1:1)