Tuesday, April 10th

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 (6×8)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Back Squat @ 62%

Or…

Back Squat (4×10)

Fitness:

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

10 Back Squats (40% or less)

10 Alternating Goblet Reverse Lunges

10 Stiff Leg KB Deadlift

Metcon (Time)

RX –

6-9-12-9-6

Lateral Burpees

Front Squats @ 55% of 1RM Front Squat

CTB Pull-ups

*RX+ 165/115

*Level 2 – Regular Pull-ups (No CTB)

*Level 1 – Ring Rows and optional DB Front Squat

*Athlete Notes – 8-10 minute range. Pick a weight you think you can go unbroken with on each round and a pull-up option that allows for continuous reps or quick singles.

Buy-Out

Glute/Ham Accessory:

3×10 (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

8x100m Sprints – Grab partner and go relay style until you’ve each completed 8 100m sprints

Posted in Workout of the Day.