Tuesday, March 19th


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

Back Squat (6×2)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Back Squats @ 90+% or option to work up to a peak single, possible 1RM attempts

Or…

Deadlift (6×2)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Deadlifts @ 90+% or option to work up to a peak single, possible 1RM attempts

Landmine Squat (4 x 8-10)

Fitness:

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

8-10 Landmine Squats

15 Banded Stiff Legged KB Deadlift

15 Alternating Reverse KB Lunge

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

50 Double Unders

30 Wallballs (20/14)

10 CTB Pull-ups

*RX+ 100 Double Unders, 50 Wallballs, 15 CTB Pull-ups

*Level 2 – 25 Double Unders, Wallballs (14/10), Pull-ups

*Level 1 – 25 Double Under Attempts or 2:1 Singles, Wallballs (10), Band Assisted Pull-ups

*Athlete Notes – Goal is 2+ to 4 rounds. Work on stringing together manageable sets of double unders and breaking before failing. Aim for 2-3 sets of wallballs each round with a short rest.

Buy-Out

Glute/Ham Accessory:

4×20 Band Resisted Glute Bridges/10 Double KB Reverse Front Racked Lunges

Gymnastics Accessory (Pull-up or MUP):

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

Additional Conditioning Work

4×25 Calories Assault Bike (Rest 1:1)