Tuesday, June 19th


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 (5×2)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Back Squat @ 92%

*If you are unable to complete both reps unbroken, rack the bar and break reps into two singles

Tempo Front Squat (4×8)

Fitness:

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

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

12 Stiff Legged Deadlifts (KB’s or DB’s)

20 Glute Bridges

Lucky Seven Deuce (Time)

7 Rounds For Time:

7 Hang Power Cleans (95/65)

7 Front Squats (95/65)

7 Lateral Burpees

RX+ 115/75
*Level 2 – 75/55

*Level 1 – 65/45

*Athlete Notes – 7-14 minute range. Weight should be something you expect to hit all 7 hang power cleans, into front squats without breaking from the start. Steady start through the first 4 rounds, try and push the last 3 rounds with short breaks.

Buy-Out

Glute/Ham Accessory:

3×12 Glute Bridges/8 RDL’s @ 60% 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

6 x 200m Run (Rest 1 minute between efforts)

Posted in Workout of the Day.