Tuesday, May 7th


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 (6×8)

Performance:

Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 8 Back Squats @ 74%

Or…

Deadlift (6×8)

Performance:

Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 8 Deadlifts @ 74%

*As we proceed with heavier percentages…if you can’t complete all reps in 1 unbroken set, rack the bar and take a short break, then complete remaining reps. Goal is to complete all 30 reps or as many as manageable throughout the 18 minutes

Front Squat (4×10)

Fitness:

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

10 Front Squats @ 40%

10 Good Mornings

1 Minute Band Glute Bridges

Metcon (AMRAP – Reps)

Partner WOD –

AMRAP 12 Minutes:

Partner 1 – Max Burpee Box Jump Overs (24/20)

Partner 2 – 100m Run

*Athlete Notes – Score is total burpees completed as a team.

Buy-Out

Glute/Ham Accessory:

3×15 Tempo Glute Bridges @31X1/4×5 Glute Ham Raise/4x:20 (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

4x500m Row (2 minute rest between efforts)