Tuesday, April 30th


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 (6×2)

Performance:

Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Back Squats @ 71%

Or…

Deadlift (6×2)

Performance:

Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 71%

Back Squat (4×5)

Fitness:

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

5 Back Squats (60-65%)

10 Glute Bridges

10 Stiff Leg KB Deadlift

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Athlete Notes – 8-15 minute range. Pick a weight approximately 50% of 1RM clean and jerk or check previous performances for weights.

Buy-Out

Glute/Ham Accessory:

3×10 Glute Bridges/Banded Hamstring Ext/5 Copenhangen Lifts + :15 Plank (Each side)

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)