Tuesday, October 2nd


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 (1×6)

Tempo Back Squat (1×4)

Tempo Back Squat (1×4)

Tempo Back Squat (1×6)

Performance:

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

6-4-4-6 @ Tempo (30X2)

Or…

Deadlift (7×5)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 5 Deadlifts @ 60-65%

Goblet Squat (4×12)

Fitness:

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

12 Band Resisted Goblet Squats (Build from last weeks 10’s)

25 Banded Glute Bridges @ 10X0

45 Second Plank Hold

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*Level 2 – Thrusters (75/55) and Band Assisted Pull-ups

*Level 1 – Thrusters (65/45) and Ring Rows

*Athlete Notes – 3-8 minute range. Thrusters should be a weight you can complete in 1-3 sets each round, plan out your sets in advance if you’re breaking. Pull-ups can be done any way, try and plan sets for these also or stick to quick singles.

Buy-Out

Glute/Ham Accessory:

3×12 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/:30 off