Tuesday, May 14th


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 Walk

50ft KB Farmers Carry (Right)

10 Monster Band Glute Bridges

Back Squat (6×6)

Performance:

Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 6 Back Squat @ 77%

Or…

Deadlift (6×6)

Performance:

Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 6 Deadlifts @ 77%

Front Squat (4×8)

Fitness:

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

8 Front Squats @ 50%

12 Good Mornings

1 Minute Band Glute Bridges

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
*Level 2 – Band Assisted Pull-ups

*Level 1 – DB Thrusters and Ring Rows

*Athlete Notes – 6-12 minute range. Good strong pace on the row, but don’t burn it out, should be fresh coming off the rower. Break thrusters into no more than 5 sets. Pull-ups, get done however needed.

Buy-Out

Glute/Ham Accessory:

3×12 Tempo Glute Bridges @31X1/4×6 Glute Ham Raise/4x:20-:30 (Each Side) Star Plank

Gymnastics Accessory (Pull-up or MUP):

EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups, Muscle-up Transition or 3-5 Strict Pull-ups

Additional Conditioning Work

4x400m Run (2 minute rest between efforts)