Tuesday, September 15th


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

400m Run or 500m Row

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

1-1/4 Front Squat (5×2)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 1-1/4 Front Squats @ 75-85%

Or…

Tempo Deadlift (5×2)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Tempo Deadlifts @ 75-85% with Tempo 21X1

Front Rack Lunge (4×12)

Fitness:

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

12 Alternating Reverse Front Racked Lunges

12 Stiff Legged KB Deadlift

12 (Each Side) Pallof Press

Metcon (Time)

21-15-9

Calorie Row

Thruster (95/65)

Toes to Bar

*RX+ 30-20-10 Calorie Row

*Level 2 – Thruster (75/55), Knee Raises

*Level 1 – Thruster (65/45) or DB Thrusters, 2:1 Sit-ups

*Athlete Notes – 8-15 minute range. Thrusters should be completed in 1-2 sets per round.

Buy-Out

Glute/Ham Accessory:

4×12 Glute Bridges/6 Stiff Legged DB Deadlifts

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

8x200m Run (Rest 1:1)

Posted in Workout of the Day.