Tuesday, January 15th

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

Front Squat (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Front Squat (Start at 80% and build to a heavy single for the day)

Or…

Banded Deadlift (6×5)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 5 Banded Deadlifts @ 70-80%

Elevated Reverse Lunge (4×16)

Fitness:

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

8 (Each Side) Elevated Reverse Lunge (Farmers Hold)

12 Back Extensions or Good Mornings

25 Banded Glute Bridges

Double Trouble (Time)

50 Double Unders

15 Squat Clean Thrusters (95/65)

15 Toes to Bar

50 Double Unders

12 Squat Cleans Thrusters (115/75)

15 Toes to Bar

50 Double Unders

9 Squat Clean Thrusters (135/95)

15 Toes to Bar

*Select 3 barbell weights (light/medium/heavy)

*RX+ 115/75, 135/95, 155/105

*Level 2 – 25 Double Unders, 75/55, 95/65, 115/75

*Level 1 – 2:1 Singles, 55/35, 65/45, 75/55

*Athlete Notes – 8-15 minute range. Light, medium, heavy on barbells. Singles throughout are fine, try and stay on top of the bar and keep rests short.

Buy-Out

Glute/Ham Accessory:

4×12-15 Tempo Glute Bridges @ 21X1/10-12 (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

1000m Row (4 Minute Rest), 750m Row (3 Minute Rest), 500m Row