Tuesday, July 9th


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 Walk

50ft KB Farmers Carry (Right)

10 Monster Band Glute Bridges

Tempo Front Squat (1×8)

Tempo Front Squat (1×6)

Tempo Front Squat (1×6)

Tempo Front Squat (1×8)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Front Squats @ Rep Scheme 8-6-6-8 @ Tempo @ 31X1 (Start conservative for first set and build for each set of 6, heavier for last set of 8 than first if possible)

Double KB Front Racked Squats (4×10)

Fitness:

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

10 Double KB Front Racked Squats @ 21X1

1 Minute Banded Good Mornings

20 Glute Bridges

Hot Wheels (Time)

5 Rounds For Time:

200m Run

20 Wallballs (20/14)

*RX+ 30 Wallballs

*Level 2 – Wallballs (14/10)

*Level 1 – Wallballs (10)

*Athlete Notes – 10-15 minute range. Attempt big sets of wallballs, go for unbroken, resting before/after runs. If not going unbroken, plan for two sets, first bigger than the second.

Buy-Out

Glute/Ham Accessory:

3×20 Glute Bridges @ 21X2/10 Back Extensions/Max Plank Hold

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

2x750m Row (Rest 3 minutes between efforts)