Monday, December 31st


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

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Heavy Single Arm Front Rack Carry (Left)

10 Monster Band Lateral Walk

50ft Heavy Single Arm Front Rack Carry (Right)

10 Monster Band Glute Bridges

Front Squat (5×4)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Front Squats @ 85-90+% (For most, this is coming off of not squatting heavy the past week or two, go by feel and choose a weight the feels good for today)

Or…

Banded Deadlift (4×8)

Performance:

Every 4:00 Minutes For 12 Minutes (4 Sets) Complete 8 Banded Deadlifts @ 50-60%

Bulgarian Split Squat (4×12-16)

Fitness:

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

6-8 (Each Leg) Bulgarian Split Squat (Farmers Carry Hold)

8 Tempo Good Mornings @ 31X1

:30 Goblet Squat Hold

12/31/18 (Time)

4 Rounds For Time:

12 Power Cleans (135/95)

31 Double Unders

18 Lateral Burpees

*RX+ 62 Double Unders

*Level 2 – Power Cleans (115/75), 20 Double Unders

*Level 1 – Power Cleans (95/65), 2:1 Singles

*Athlete Notes – 10-15 minute range. Power cleans should be light, broken into quick small sets or quick singles throughout.

Buy-Out

Glute/Ham Accessory:

3×6 Tempo Back Extensions @ 21X2/3×15 Weighted Glute Bridges

Gymnastics Accessory:

3×10-15 Kipping Swings (Bar)/3×10 Chair Drill (Knees Up)/3×10 Floor Kip/3×5 Bar Muscle up Attempts or Banded Muscle-ups

Additional Conditioning Work

100m/80w Calorie Row For Time