Tuesday, October 18th

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

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 (1×4)

Tempo Back Squat (1×2)

Tempo Back Squat (1×2)

Tempo Back Squat (1×4)

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

4-2-2-4 @ Tempo (20X2)

Power Play (Time)

3 Rounds For Time:

15 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

*135/95 for all barbell movements

RX+ 185/125

Buy-Out

3 Rounds Not For Time:

10 Front Racked Lunges

10 Glute Bridges

Posted in Workout of the Day.