Tuesday, August 28th


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

500m Row or 400m Run

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

Front Squat (1×6)

Front Squat (1×4)

Front Squat (1×4)

Front Squat (1×6)

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Front Squats @ Rep Scheme 6-4-4-6 (Base off last weeks sets of 6 and build)

Back Rack Lunge (4×10)

Fitness:

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

10 Alternating Back Racked Reverse Lunges

15 Banded Glute Bridges

12 (6 Each Leg) Single Leg Deadlift w/ KB

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Level 2 – KB Swings (45/30)

*Level 1 – KB Swings (35/25)

*Athlete Notes – 8-15 minute range. Try to keep consistent on your runs, finishing your run at your KB. Short break as needed to allow you to go unbroken on KB Swings. Rest on transition to pull-ups, get them done however you can.

Buy-Out

Glute/Ham Accessory:

3×15 Glute Bridge/8 Romanian Deadlifts

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

6 x 15 Second Assault Bike Sprint (15 Second Rest Between Efforts)