Tuesday, December 8th


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 400m Run

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

Back Squat (5×2)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Back Squats (Start at 75-80% and build to a peak set of 2 for the day)

Or…

Overhead Squat (5×2)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 OH Squats (Start at 75-80% and build to a peak set of 2 for the day)

Reverse Lunge (Back Racked) (4×10)

Fitness:

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

10 Alternating Reverse Lunges (Back Racked)

12 Stiff Legged KB Deadlifts

20 Glute Bridges

Metcon (Time)

3 Rounds For Time:

50 Double Unders

12 DB Hang Squat Cleans (35/20)

12 Pull-ups

*RX+ 100 Double Unders, 15 DB Hang Squat Cleans (45/25) and 21 Pull-ups

*Level 2 – DB Hang Squat Cleans (25/15), Band Assisted Pull-ups

*Level 1 – DB Hang Squat Cleans (20/10), Ring Rows

*Athlete Notes – 10-15 minute range. DB hang squat cleans should be completed in 1-2 sets each round.

Buy-Out

Glute/Ham Accessory:

3×8 RDL’s/10 Glute Bridges/:20-:30 Star 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

8x250m Row (1 minute rest between efforts)