Tuesday, January 2nd


CrossFit Vae Victis – CrossFit

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 Heavy Single Arm Front Rack Carry (Left)

10 Monster Band Lateral Walk

50ft Heavy Single Arm Front Rack Carry (Right)

10 Monster Band Glute Bridges

Front Squat (5×4)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Front Squats @ 90-90+%

Metcon (Time)

3 Rounds For Time:

5 Muscle-ups

10 Squat Cleans @ 50% of 1RM up to 135/95

20 Box Jumps (24/20)

*Scale Muscle-ups or Sub 10 Pull-ups/5 Dips if no muscle-up
Choose a weight you can do touch and go reps or quick singles with short rest

Buy-Out

Glute/Ham Accessory:

3×10 Back Extensions/3×20 Weighted Glute Bridges

Gymnastics Accessory:

3×10-15 Kipping Swings (Bar)/3×10 Chair Drill (Knees Up)/3×10 Floor Kip/3×5 Bar Muscle up Attempts or Banded Muscle-ups

Additional Conditioning Work

2 Rounds For Time:

250m Row/1 Minute Rest

500m Row/2 Minute Rest