Tuesday, November 24th


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

Back Squat (5×5)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 Back Squat (Start at 65-70% and build to a peak set of 5 for the day)

Or…

Overhead Squat (5×5)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 OH Squat (Start at 65-70% and build to a peak set of 5 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

Cool Hwhip (Time)

3 Rounds:

21m/15w Calorie Row

50 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (45/25)

12 Lateral Dumbbell Burpees

*RX+ 75 Double Unders

*Level 2 – 25 Double Unders, DB Snatches (35/20)

*Level 1 – 2:1 Single Unders, DB Snatches (25/15)

*Athlete Notes – 10-18 minute range. Modify reps of double unders and Db snatch weight as needed. This should be steady and continuous throughout without any long breaks

Buy-Out

Glute/Ham Accessory:

3×8 RDL’s/15 Glute Bridges/:20-:30 Star Plank or Copenhagen 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

2x750m Row (Rest 1:1 or alternate with a partner)