Tuesday, January 22nd


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 (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Back Squats @ 75-80%

Or…

Deadlift (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts @ 75-80%

Box Squats (4×8)

Fitness:

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

8 Box Squats (Back Squat) @ 50-55%

15 Back Extensions or Good Mornings

20 Weighted Glute Bridges

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

15m/12w Push-ups

12 Power Cleans (115/75)

9 Front Squats (115/75)

*RX+ 12m/9w Ring Dips, Power Cleans and Front Squats (135/95)

*Level 2 – Power Cleans and Front Squats (95/65)

*Level 1 – Modify Push-ups and Power Cleans and Front Squats (75/55)

*Athlete Notes – Goal is 3-6 rounds. Light barbell work, work on cycling cleans, break as needed before front squats. Unbroken on front squats.

Buy-Out

Glute/Ham Accessory:

4×15 Tempo Glute Bridges @ 21X1/10 (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: :30on/:30off Row