Tuesday, June 12th


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

Back Squat (5×3)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squat @ 89%

*If you are unable to complete all 3 reps unbroken, rack the bar and break reps as needed

Tempo Back Squat (4×8)

Fitness:

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

8 Tempo Back Squats (32X1) @ 40-50%

15 Banded Good Mornings

30 Seconds Weighted Walking Lunges

Metcon (Time)

3 Rounds For Time:

400m Run

15 Thrusters (95/65)

15 Pull-ups

*Level 2 – 75/55 and band assisted pull-ups

*Level 1 – 65/45 or DB Thruster and ring rows

*Athlete Notes – 9-13 minute range. Steady pace on runs, pick a weight you expect to go unbroken with or one break on thrusters. Pull-ups should be fast, quick singles are fine with short rests between.

Buy-Out

Glute/Ham Accessory:

3×15 Glute Bridges/10 RDL’s @ 55% of 1RM Back Squat/30 GHD Sit-ups

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

3 x 750m Row (Rest 3 minutes between efforts)