Tuesday, October 23rd


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

400m Run or 500m Row

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

Paused Back Squats (1×6)

Paused Back Squats (1×4)

Paused Back Squats (1×4)

Paused Back Squats (1×6)

Performance:

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

6-4-4-6 @ (2 Second Hold)

Or…

Deadlift (10×1)

Performance:

EMOM For 10 Minutes (10 Sets) Complete 1 Deadlift @ 80-85%

Tempo Deadlift (4×10)

Fitness:

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

10 Tempo Deadlifts @ 40% (31X1)

20 Banded Glute Bridges

:30 Hollow Rock

Metcon (Time)

3 Rounds For Time:

400m Run

15 Front Squats (115/75)

15 Box Jumps (24/20)

*RX+ Front Squats (135/95)

*Level 2 – Front Squats (95/65) and Box Jumps (20/18)

*Level 1 – Front Squats (75/55) and Box Jumps (18/12)

*Athlete Notes – Goal is 10-15 minutes. Front squats should be completed in 1-2 sets each round. Steady pace on box jumps.

Buy-Out

Glute/Ham Accessory:

3×10 Glute Bridge/Back Extensions

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

Tabata Burpees

Posted in Workout of the Day.