Tuesday, December 3rd


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 (6×8)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Back Squats @ 56-62%

Or…

Deadlift (6×8)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Deadlifts @ 56-62%

Back Squat (4×10)

Fitness:

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

10 Back Squats (40% or less)

10 Banded KB Deadlift

20 Banded Glute Bridges

Metcon (Time)

6-9-12-9-6

Lateral Burpees

Front Squats @ 40-50% (Not to exceed 155/105)

CTB Pull-ups

*RX+ CTB Pull-ups 9-12-18-12-9

*Level 2 – Pull-ups

*Level 1 – Ring Rows and optional DB Front Squat

*Athlete Notes – 8-12 minute range. Pick a weight you think you can go unbroken with on each round and a pull-up option that allows for small sets/quick singles.

Buy-Out

Glute/Ham Accessory:

3×20 Glute Bridges/Banded Hamstring Ext/:15 Copenhangen 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

5x:30 Assault Bike (1 Minute Rest Between Efforts)

Posted in Workout of the Day.