Tuesday, March 26th

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 Squat (Start @ 40-50% and build up to a peak set of 10)

Back Squat (4×10)

Fitness:

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

10 Back Squats @ 40-50%

10 Good Mornings

10 Lateral Step-ups

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 12 Minutes:

30 Double Unders

12 Front Squats @ 40% of 1RM

6 Toes to Bar

*1 partner completes full round AFAP then next partner, score is total rounds and reps completed

*RX+ 50 Double Unders, Front Squat (135/95), 9 Toes to Bar

*Level 2 – 15 Double Unders, 12 Knee Raises

*Level 1 – 2:1 Singles, 12 Knee Raises

Buy-Out

Glute/Ham Accessory:

4×20 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

100 Calorie Assault Bike