Tuesday, September 1st


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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 (4×6)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 6 1-1/4 Front Squats @ 60-70%

Or…

Tempo Deadlift (4×6)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 6 Tempo Deadlifts @ 55-65% with Tempo 21X1

Front Rack Lunge (4×12)

Fitness:

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

12 Alternating Reverse Front Racked Lunges

10 Stiff Legged KB Deadlift

10 Pallof Press

Metcon (Time)

50-40-30-20-10

Double Unders

15-12-9-6-3

OH Squats (95/65)

RX+ 2:1 Double Unders, OH Squats (115/75)

*Level 2 – Half Double Unders, OH Squats (75/55)

*Level 1 – 2:1 Single Unders, OH Squats (65/45)

*Athlete Notes – 8-15 minute range. Sub Front Squats as needed for OH Squats.

Buy-Out

Glute/Ham Accessory:

4×20 Glute Bridges/10 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

3 Rounds: 400m Run (Rest 1:1), 200m Run (Rest 1:1)

Posted in Workout of the Day.