Tuesday, October 29th

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

Paused Back Squats (1×4)

Paused Back Squats (1×2)

Paused Back Squats (1×2)

Paused Back Squats (1×4)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squats – Rep Scheme 4-2-2-4 (2 Second Pause)

Or…

Deadlift (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts (Build to a peak set 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 Alternating Single Leg Glute Bridges

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
*Sub Front Squat As Needed (115/75)

*Level 2 – 50 Burpees, OH Squat (75/55), Jumping Muscle-ups

*Level 1 – 40 Burpees, OH Squat (65/45), 15/Pull-ups/15Dips

*Athlete Notes – Goal is 90-150 reps. You should be able to complete burpees, squats and get into muscle-ups/pull-ups. Scale reps of burpees as needed.

Buy-Out

Glute/Ham Accessory:

3×8 Back Extensions/3×15 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

8x200m Run (Rest 1:1)

Posted in Workout of the Day.