Tuesday, October 9th


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

Tempo Back Squat (1×4)

Tempo Back Squat (1×2)

Tempo Back Squat (1×2)

Tempo Back Squat (1×4)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats @ Rep Scheme:

4-2-2-4 @ Tempo (30X2)

Or…

Deadlift (6×3)

Performance:

Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 3 Deadlifts @ 70-75%

Goblet Squat (4×15)

Fitness:

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

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

20 Banded Glute Bridges @ 10X0

45 Second Plank Hold

Metcon (Time)

4 Rounds For Time:

200m Run

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

*135/95 for all barbell movements

*RX+ 155/105

*Level 2 – 115/75

*Level 1 – 95/65

*Athlete Notes – Goal is 8-12 minutes. Weight should be something you can do all reps of each movement unbroken with, dropping before next movement as planned.

Buy-Out

Glute/Ham Accessory:

3×15 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

5 Rounds – Row (Meters) :30on/:25 off