Tuesday, December 11th


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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 (5×6)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Front Squats @ 75-80%

Or…

Romanian Deadlift (5×6)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Tempo Deadlifts @ 45-55% with Tempo 21X1

Reverse Lunge to Step-up (4×12-16)

Fitness:

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

6-8 (Each Side) Reverse Lunge to Step-up (Farmers Hold)

20 Banded Pull Throughs

:30-:45 Straight Leg Shoulder Bridge

Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

25 Toes to Bar

50 Double Unders

15 Squat Cleans (135/85)

25 Toes to Bar

50 Double Unders

13 Squat Cleans (185/115)

25 Toes to Bar

50 Double Unders

11 Squat Cleans (225/145)

*If completing rounds under 4 minutes/8 minutes/12 minutes, add as Open 16.2

*Level 2 – 30 Double Unders, (115/75, 155/105, 185/125)

*Level 1 – 2:1 Single Unders, (95/65, 115/75, 135/95)

*Athlete Notes – Athletes should be pushing to finish the 2nd/3rd round. Pick 3 separate weights…light/medium/heavy.

Buy-Out

Glute/Ham Accessory:

4×15-20 Tempo Glute Bridges @ 21X1/6-8 (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

10 Minute Row (:30on/:30off)