Tuesday, March 3rd


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 Walk

50ft KB Farmers Carry (Right)

10 Monster Band Glute Bridges

Tempo Front Squat (1×8)

Tempo Front Squat (1×6)

Tempo Front Squat (1×6)

Tempo Front Squat (1×8)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Front Squats @ Rep Scheme 8-6-6-8 @ Tempo @ 31X1 (Start conservative for first set and build for each set of 6, heavier for last set of 8 than first if possible)

Double KB Front Racked Squats (4×10)

Fitness:

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

10 Double KB Front Racked Squats @ 21X1

1 Minute Banded Good Mornings

20 Glute Bridges

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds):

Minute 1: Max Calorie Row

Minute 2: Max Sit-ups

Minute 3: Max Goblet Squats (53/35)

*10 Seconds Transition Between Rounds

*Level 2 – 45/30

*Level 1 – 35/25

Buy-Out

Glute/Ham Accessory:

3×20 Tempo Glute Bridges @ 21X2/10 Back Extensions/Max Plank Hold

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

2x2000m Row (Rest 3 minutes between efforts)

Posted in Workout of the Day.