Tuesday, May 8th


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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 Squat @ 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

Or…

Front Squat (4×8)

Fitness:

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

8 Front Squats @ 50-60%

12 Stiff Legged Deadlifts (Double KB/DB)

8 (Each Leg) Lateral Step-ups (Goblet Style)

Metcon (Time)

For Time:

RX –

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Overs (24/20)

100m Run

*Level 2 – 8-8-6-6-4-4-2-2-1-1 (42 Total)

*Level 1 – 5-4-3-2-1-1-2-3-4-5 (30 total)

*Athlete Notes – 8-12 minute range. Sets of burpees should be steady without any long breaks, scale as needed to keep sets moving and right out for run.

Buy-Out

Glute/Ham Accessory:

3×20 (Each Side) Glute Bridges/15 Good Mornings/20 GHD Sit-ups

Gymnastics Accessory (Pull-up or MUP):

3×10 Kipping Swings (Bar or Rings)/3×5 Chair Drill (Bar) or Swing to Hollow (Rings)/3×5 Floor Kip/3×5 Pull-ups Attempts (Bar) or MUP Transitions (Rings)

Additional Conditioning Work

1 Mile Run Time Trial