Tuesday, April 17th

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 (6×6)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Back Squat @ 65%

Or…

Back Squat (4×10)

Fitness:

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

10 Back Squats

10 (Each Leg) Goblet Lateral Step-ups

10 (Each Leg) Single Leg Deadlift

Metcon (Time)

RX –

500m Row

50 Wallballs (20/14)

25 Pull-ups

50 Wallballs

500m Row

*RX+ CTB Pull-ups

*Level 2 – Band Assisted Pull-ups

*Level 1 – Ring Rows/Wallballs (14/10)

*Athlete Notes – 10-15 minute range. Break wallballs into manageable sets from the start, with timed rests between sets. Pull-ups should be in sets of 3-5 reps or quick singles.

Buy-Out

Glute/Ham Accessory:

3×12 (Each Side) Single Leg Glute Bridges with Bar or DB/Banded Nordic Hamstring Curl/Max Sorenson Hold

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

4x200m Sprints (1 Minute Rest) – Grab a partner, run together and push each other on each sprint.