Tuesday, February 4th


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

500m Row or 2-3 Minutes Jump Rope/Double Unders

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 (5×3)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squat @ 83-89%

Or…

Deadlift (5×3)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts @ 83-89%

Back Squat (4×8)

Fitness:

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

8 Back Squats @ 50%

12 Lateral Step-ups (6 each side)

12 Single Leg or Split Stance Deadlift (6 each side)

Fran’ll Make Ya Jump (Time)

100-50-25

Double Unders

21-15-9

Thrusters (95/65)

Pull-ups

*RX+ CTB Pull-ups

*Level 2 – 60/40/20 Double Unders, Thrusters (75/55) and Band Assisted Pull-ups

*Level 1 – 2:1 Single Unders, Thrusters (65/45) or DB Thrusters and Ring Rows

*Athlete Notes – 6-15 minute range. Pick a weight you expect to go unbroken with or one break on thrusters. Pull-ups should be fast, quick singles are fine with short rests between.

Buy-Out

Glute/Ham Accessory:

3×8 Good Mornings/Front Racked Lunges

Gymnastics Accessory (Pull-up or MUP):

EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups, Muscle-up Transition or 3-5 Strict Pull-ups

Additional Conditioning Work

8x200m Run (1 minute rest between efforts)