Tuesday, November 26th


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/Front/Reverse Walk

50ft KB Farmers Carry (Right)

10 Monster Band Glute Bridges/Band Squats

Back Squat (7×1)

Preformance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start at 75-80% and build to a peak single for the day)

Or…

Deadlift (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Deadlift (Start at 70-75% and build to a peak single for the day)

Box Squats (4×6)

Fitness:

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

6 Box Squats

12 Stiff Legged KB Deadlifts

20 Glute Bridges

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

30 Wallballs (20/14)

15 Box Jumps (24/20)

*Level 2 – Wallballs (14/10), Box Jumps (20/18)

*Level 1 – Wallballs (10), Box Jumps (18/12)

*Athlete Notes – Goal is 2-4+ rounds. Break wallballs into smaller manageable sets each round. Steady box jumps.

Buy-Out

Glute/Ham Accessory:

3×10 Back Extensions/3×20 Glute Bridges

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

8x2500m Row (Rest 1:1)

Posted in Workout of the Day.