Tuesday, December 12th


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 (5×6)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Front Squats @ 75-80%

Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

25 Toes to Bar

50 Double Unders (2:1 Singles)

15 Squat Cleans (135/85)

25 Toes to Bar

50 Double Unders

13 Squat Cleans (185/115)

25 Toes to Bar

50 Double Unders

11 Squat Cleans (225/145)

*If completing rounds under 4 minutes/8 minutes/12 minutes, note as 16.2

Buy-Out

Glute/Ham Accessory:

3×10 Romanian Deadlifts/3×15 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