Tuesday, February 5th

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 (5×3)

Performance:

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

Or…

Deadlift (5×3)

Performance:

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

Box Squats (4×5)

Fitness:

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

5 Box Squats (Back Squat) @ 65-70%

10 Back Extensions or Good Mornings (Weight as needed)

12 Weighted Glute Bridges

All The Way Up (Time)

9-15-21

CTB Pull-ups

Lateral Burpees

OH Squats (95/65)

*Sub front squats if no OH

*RX+ 21 CTB Pull-ups each round, OH Squat (115/75)

*Level 2 – Pull-ups, OH Squats (75/55)

*Level 1 – Ring Rows, OH Squats (65/45)

*Athlete Notes – 6-12 minute range. Work on stringing together small sets of pull-ups, singles as needed in last round. OH/Front squats should be pushing for unbroken.

Buy-Out

Glute/Ham Accessory:

4×12 Tempo Glute Bridges @ 21X1/8 (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

5 Rounds: 1:00on/1:00 off Assault Bike