Tuesday, November 5th


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 (5×5)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Back Squats @ 70-80%

Or…

Deadlift (5×5)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Deadlifts @ 70-75%

Box Squats (4×8)

Fitness:

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

8 Box Squats

12 Stiff Legged KB Deadlifts

20 Alternating Single Leg Glute Bridges

Metcon (Time)

21 Thrusters (95/65)

21 CTB Pull-ups

15 Thrusters

15 Bar Muscle-ups

9 Thrusters

9 Muscle-ups

*Level 2 – Thrusters (75/55), Pull-ups, CTB Pull-ups, Bar Muscle-ups

*Level 1 – Thrusters (65/45), Ring Rows, Pull-ups, CTB Pull-ups

*Athlete Notes – 7-15 minute range. Pick an ascending pulling option or stick with CTB/Pull-ups/Ring Rows throughout.

Buy-Out

Glute/Ham Accessory:

3×6 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

6x250m Row (Rest 1:1)