Tuesday, January 14th


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 Walk

50ft KB Farmers Carry (Right)

10 Monster Band Glute Bridges

Back Squat (6×4)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squats in clusters of 2+2 as needed @ 74-80%

Or…

Deadlift (6×4)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Deadlifts in clusters of 2+2 as needed @ 74-80%

Front Squat (4×10)

Fitness:

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

10 Front Squats @ 50%

10 Good Mornings

1 Minute Banded Glute Bridges

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*Level 2 – ¾ bodyweight

*Level 1 – ½ bodyweight and step-ups

*Athlete Notes – 9-15 minute range. Check previous performances for weights, deadlifts should be light, 1-2 sets max per round.

Buy-Out

Glute/Ham Accessory:

3×10 Tempo Glute Bridges @ 31X1/4×6 Glute Ham Raise/4x:20-:30 (Each Side) Star Plank

Gymnastics Accessory (Pull-up or MUP):

EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups, Muscle-up Transition or 3-5 Strict Pull-ups

Additional Conditioning Work

3×1 Minute Assault Bike (Rest 2:1)