Tuesday, July 17th


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

Tempo Front Squat (1×6)

Tempo Front Squat (1×4)

Tempo Front Squat (1×4)

Tempo Front Squat (1×6)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Front Squats @ Rep Scheme 6-4-4-6 (Work off of last weeks heaviest set of 6 and build for the sets of 4, drop as needed for final set of 6)

Tempo @ 31X1

Double KB Front Racked Squats (4×8)

Fitness:

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

8 Double KB Front Racked Squats @ 21X1

1 Minute Banded Glute Bridges

20 Banded Good Mornings

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

40 Double Unders

15 Lateral Burpees

10 Deadlifts (185/125)

*RX+ 80 Double Unders and Deadlifts (225/155)

*Level 2 – 20 Double Unders and Deadlifts (155/105)

*Level 1 – 80 Single Unders, 10 burpees, and Deadlifts (135/95)

*Athlete Notes – Goal is 4-6 rounds. Should be aiming for a round every 3 minutes, each movement should average a minute or less.

Buy-Out

Glute/Ham Accessory:

3×15 Glute Bridges @ 21X2/12 Back Extensions/Max Plank Hold

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: 30 Seconds Max Calorie Assault Bike (Rest 1 minute after each effort)