Tuesday, October 11th


CrossFit Vae Victis – CrossFit

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 Heavy Single Arm Farmers Carry (Left)

10 Monster Band Lateral Walk

50ft Heavy Single Arm Farmers Carry (Right)

10 Monster Band Glute Bridges

10 Monster Band Back Squats

*Monster band back squats done as a group, focus on tempo, hold in bottom and full range of motion

Tempo Back Squat (1×6)

Tempo Back Squat (1×4)

Tempo Back Squat (1×4)

Tempo Back Squat (1×6)

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats @ Rep Scheme:

6-4-4-6 @ Tempo (20X2)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Buy-Out

3 Rounds Not For Time:

10 Front Racked Lunges

10 Glute Bridges

Posted in Workout of the Day.