Tuesday, April 3rd


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 (4×10)

Every 4:00 Minutes For 12:00 Minutes (4 Sets) Complete 10 Back Squat (Complete 4×10 at the same weight, aim for 60-65% or build up to a heavier peak set of 10 than last week)

McFadden (AMRAP – Reps)

EMOM For 12 Minutes (4 Rounds):

Minute 1: Max Calorie Row

Minute 2: Max KB Swings (53/35)

Minute 3: Max Sit-ups

Buy-Out

Glute/Ham Accessory:

3×10 Back Extensions/3×10 Weighted Glute Bridges

Gymnastics Accessory:

3×10-15 Kipping Swings (Bar)/3×10 Chair Drill (Knees Up)/3×10 Floor Kip/3×5 Bar Muscle up Attempts or Banded Muscle-ups

Additional Conditioning Work

1-10 Burpees/1 Shuttle Sprint (Wall to Rig)

*Complete 1 Burpee/1 Shuttle Sprint…2 Burpees/1 Shuttle Sprint…3 Burpees/1 Shuttle Sprint…