Tuesday, July 2nd


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

3 Minutes Double Under Skill Work

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

Front Squat (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Front Squats @ 70-75%

Back Squat (4×5)

Fitness:

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

5 Back Squats @ 65-70%

12 Lateral Step-ups (6 each side)

12 Single Leg Deadlift (6 each side)

Metcon (Time)

21m/15w Calorie Row

21 Hang Power Cleans (75/55)

21 Lateral Burpees

*2 Minute Rest

15m/12w Calorie Row

15 Hang Power Cleans (95/65)

15 Lateral Burpees

*1 Minute Rest

9m/7w Calorie Row

9 Hang Power Cleans (115/75)

9 Lateral Burpees

*RX+ 95/65, 115/75, 135/95

*Level 2 – 65/45, 75/55, 95/65

*Level 1 – 55/35, 65/45, 75/55

*Athlete Notes – 10-16 minute range. Hang power cleans should be unbroken each round.

Buy-Out

Glute/Ham Accessory:

3×10 Romanian Deadlifts/3×10 (Each Side) Banded Single Leg Glute Bridge

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

800m Run For Time