Tuesday, September 22nd

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

Front Squat (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Front Squats (Start light and build to an easy peak set of 5 for the day)

Or…

Tempo Deadlift (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Tempo Deadlifts (Start light and build to a peak set of 5 for the day)

Front Rack Lunge (4×10)

Fitness:

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

10 Alternating Reverse Front Racked Lunges

10 Stiff Legged KB Deadlift

10 (Each Side) Pallof Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

10 Hang Power Cleans (115/75)

15m/12w Push-ups

*RX+ Hang Power Cleans (135/95), 5 Weighted Dips (45/25) + 15m/12w Push-ups

*Level 2 – Hang Power Cleans (95/65)

*Level 1 – Hang Power Cleans (75/55)

*Athlete Notes – Goal is 4-6 rounds. Cleans should be unbroken throughout the entire workout. Break push-ups in to smaller quick sets with short breaks.

Buy-Out

Glute/Ham Accessory:

4×10 Glute Bridges/8 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

4x800m Run (Rest 1:1)

Posted in Workout of the Day.