Tuesday, October 16th


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

Paused Back Squats (1×8)

Paused Back Squats (1×6)

Paused Back Squats (1×6)

Paused Back Squats (1×8)

Performance:

Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Paused Back Squat @ Rep Scheme:

8-6-6-8 @ (2 Second Hold)

Or…

Deadlift (6×2)

Performance:

Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 75-80%

Goblet Squat (4×12)

Fitness:

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

12 Band Resisted Goblet Squats (Increase from last weeks 15’s)

20 Banded Glute Bridges @ 10X0

Accumulate 1 Minute Plank Hold

Metcon (Time)

21-15-9

DB Hang Squat Clean Thrusters (35/20)

Burpees

*RX+ 45/25

*Level 2 – 25/15

*Level 1 – 20/10

*Athlete Notes – Goal is 5-10 minutes. Pick a weight you can do in 2-3 sets for each set of DB thrusters.

Buy-Out

Glute/Ham Accessory:

3×20 Glute Bridge/5 Romanian Deadlifts (Build off last week)

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

5x200m Sprints (Rest 1 minute between efforts)