Monday, December 23rd


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 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 (6×2)

Performance:

Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Back Squats @ 65-71%

Or…

Deadlift (6×2)

Performance:

Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 65-71%

Back Squat (4×5)

Fitness:

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

5 Back Squats (60-65%)

12 Banded KB Deadlift

20 Banded Glute Bridges

Metcon (Time)

3 Rounds For Time:

500m Row

15 Deadlifts (135/95)

15 Lateral Burpees

*RX+ Deadlifts (185/125)

*Level 2 – Deadlifts (115/75)

*Level 1 – Deadlifts (95/65)

*Athlete Notes – 10-15 minute range. Deadlifts should be light today, look around 40% of 1RM. Slow them down and work on strong touch and go deadlifts without any bouncing of the bar.

Buy-Out

Glute/Ham Accessory:

3×10 Glute Bridges/Banded Hamstring Ext/5 Copenhangen Lifts + :15 Plank (Each side)

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

6x200m Run (Rest 1 minute between efforts)

Posted in Workout of the Day.