Tuesday, November 13th


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

Back Squat (5×3)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squats @ 80-90%

Or…

Deadlift (5×3)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts @ 80-85%

Tempo Deadlift (4×5)

Fitness:

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

5 Tempo Deadlifts @ 70% (31X1)

25 Banded Glute Bridges

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

7 Box Jumps (30/24)

14 KB Swings (53/35)

*RX+ Box Jumps (36/30) and KB Swings (70/53)

*Level 2 – Box Jumps (24/20) and KB Swings (45/30)

*Level 1 – Box Jumps (20/18) and KB Swings (35/25)

*Athlete Notes – Goal is 5-8 rounds. Box Jumps should be difficult singles with short rest between. KB swings should be heavy but completed in 1-2 sets per round.

Buy-Out

Glute/Ham Accessory:

3×15 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

3x500m Row (2 minutes rest between efforts)