Tuesday, December 5th


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 (4×8)

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 8 Front Squats @ 70-75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

40 Double Unders (2:1 Singles)

20 Lateral Burpees

10 Front Racked Lunges @ 45-50% of 1RM Front Squat

RX+ 60 Double Unders

Buy-Out

Glute/Ham Accessory:

3×10 Romanian Deadlifts/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

Posted in Workout of the Day.