Tuesday, November 17th

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 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 (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat @ 90-95%

Or…

Overhead Squat (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 OH Squat @ 90-95%

Reverse Lunge (Back Racked) (4×12)

Fitness:

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

12 Alternating Reverse Lunges (Back Racked)

10 Stiff Legged KB Deadlifts

20 Glute Bridges

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

50 Double Unders

21 Wallballs (20/14)

12 Box Jump Overs (24/20)

*RX+ 75 Double Unders

*Level 2 – 25 Double Unders, Wallballs (14/10), Box Jump Overs (20/18)

*Level 1 – 2:1 Single Unders, Wallballs (10), Box Jump/Step Overs (18/12)

*Athlete Notes – Goal is 3-6 rounds.

Buy-Out

Glute/Ham Accessory:

3×10 RDL’s/20 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

2x800m Run (Rest 1:1 or alternate with a partner)