Tuesday, July 28th


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 2-3 Minutes Jump Rope/Double Under Practice

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

Front Squat (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Front Squats (Choose a weight and complete all 5 sets at working weight)

Or…

Tempo Deadlift (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Tempo Deadlifts with Tempo 21X1 (Choose a weight and complete all 5 sets at working weight)

Front Squat (4×6)

Fitness:

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

6 Front Squats

8 (Each Leg) Single Leg Deadlift

20 Glute Bridges

Metcon (Time)

Thrusters

10-9-8-7-6-5-4-3-2-1

*Complete 20 Double Unders Before Each Set

*Rx+ 30 Double Unders

*Level 2 – 10 Double Unders

*Level 1 – 30 Single Unders

*Athlete Notes – Choose a weight you expect to go unbroken with on each set of thrusters.

Buy-Out

Glute/Ham Accessory:

3xMax Sorenson Hold/3×20 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

4x400m Run (Rest 1:1)

Posted in Workout of the Day.