Tuesday, December 18th


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 (4×8)

Performance:

Every 4:00 Minutes For 12 Minutes (4 Sets) Complete 8 Front Squats @ 75-80% (Aim for the same or heavier than last week)

Or…

Tempo Deadlift (4×8)

Performance:

Every 4:00 Minutes For 12 Minutes (4 Sets) Complete 8 Tempo Deadlifts @ 45-55% with Tempo 21X1 (Aim for the same or heavier than last week)

Paused Step-ups (4×12-16)

Fitness:

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

6-8 (Each Side) Paused Step-up (Farmers Hold – 2 Second Pause at start of step-up)

12 DB/KB Stiff Legged Deadlifts

15 Banded Glute Bridges

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
*Level 2 – 75/55

*Level 1 – 65/45

*Athlete Notes – 9-15 minute range. Thrusters should be completed in 2-3 sets throughout the workout. Break up each set into manageable sets with short rests.

Buy-Out

Glute/Ham Accessory:

4×12-15 Tempo Glute Bridges @ 21X1/8-10 (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 Minute Max Calorie Row