Tuesday, April 2nd


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

400m Run or 500m Row

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 (4×10)

Performance:

Every 4:00 Minutes For 12:00 Minutes (4 Sets) Complete 10 Back Squats @ 60%

Back Squat (4×8)

Fitness:

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

8 Back Squats @ 50-60%

12 Good Mornings

12 (6 Each Side) Lateral Step-ups

Metcon (3 Rounds for reps)

EMOM 12 Minutes (3 Rounds):

Minute 1: Max Calorie Row

Minute 2: Max KB Swings (53/35)

Minute 3: Max Burpees

Minute 4: Rest

*Level 2 – KB Swings (45/30)

*Level 1 – KB Swings (35/25)

Buy-Out

Glute/Ham Accessory:

4×15 Glute Bridges/10 Back Extensions

Gymnastics Accessory (Pull-up or MUP):

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

Additional Conditioning Work

2×50 Calorie Assault Bike (Partner Up – Rest while partner works)