Tuesday, November 27th


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 (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start at 75-80% and build to a peak single for the day)

Or…

Deadlift (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Deadlift (Start at 70-75% and build to a peak single for the day)

Tempo Deadlift (4×5)

Fitness:

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

5 Tempo Deadlifts @ 75% (31X1)

25 Glute Bridges

:20 Hollow Hold/:10 Rest/:30 Plank Hold

Smooth Criminal (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (225/155)

*RX+ Deadlifts (245/165)

*Level 2 – 30 Double Unders, Wallballs (14/10), Deadlifts (185/125)

*Level 1 – 2:1 Singles, Wallballs (10), Deadlifts (155/105)

*Athlete Notes – Goal is 3-5 rounds. Scale double unders as needed, should be completed in 1-2 sets per round. Break up wallballs from the start into smaller manageable sets. Deadlifts should be in the 50% range of 1RM.

Buy-Out

Glute/Ham Accessory:

3×10 Glute Bridge/Back Extensions

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

4x500m Row (2 minutes rest between efforts)