Tuesday, February 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 (5 x 2-3)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2-3 Back Squats @ 85-90%

Or…

Deadlift (5 x 2-3)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2-3 Deadlifts @ 85-90%

Box Squats (4×5)

Fitness:

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

5 Box Squats (Back Squats @ 70-75%

10 Back Extensions or Good Mornings (Weight as needed)

10 Weighted Glute Bridges

Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

1000m/800w Row (Buy-in)

5 DB Hang Squat Clean Thruster (45/25)

3 Pull-ups

5 DB Hang Squat Clean Thruster

6 Pull-ups

5 DB Hang Squat Clean Thruster

9 Pull-ups

*Continue with 5 DB hang squat clean thrusters, adding 3 pull-ups to each round until time expires…

*RX+ CTB Pull-ups

*Level 2 – DB Hang Squat Clean Thruster (35/20), Band Assisted Pull-ups

*Level 1 – DB Hang Squat Clean Thruster (25/15), Ring Rows

*Athlete Notes – Looking for weights and pull-up options you can keep a continuous pace with for the majority of the workout.

Buy-Out

Glute/Ham Accessory:

4×10 Tempo Glute Bridges @ 21X1/6 (Each Side) Banded Single Leg DB Deadlift

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

Tabata Assualt Bike