Tuesday, March 12th


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 (6×4)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squats @ 80-85%

Or…

Deadlift (6×4)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Deadlifts @ 80-85%

Landmine Squat (4 x 6-8)

Fitness:

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

6-8 Landmine Squats

12 Banded Stiff Legged KB Deadlift

15 Alternating Reverse KB Lunge

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
*Level 2 – 18-15-12-9-6-3, Thrusters (75/55)

*Level 1 – 15-12-9-6-3, Thrusters (65/45)

*Athlete Notes – 9-15 minute range. Thrusters should be completed in 1-2 sets each round. Pick a weight you can accomplish this with and scale reps as needed.

Buy-Out

Glute/Ham Accessory:

4×10 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

2×50 Calories Assault Bike (Rest 1:1)