Tuesday, April 24th

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 (6×4)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squat @ 68%

Or…

Front Squat (4×10)

Fitness:

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

10 Front Squats @ 40-50%

10 Stiff Legged Deadlifts (Double DB/KB)

10 (Each Leg) DB/KB Step-ups

Metcon (Time)

RX –

500m Row

40 Deadlifts (185/135)

30 Box Jump Overs (24/20)

20 Burpees (6” Target)

20 Ring Dips

*RX+ 225/155 and 10 Muscle-ups

*Level 2 – 155/105 and Band Assisted Ring Dips

*Level 1 – 135/95, Step-ups and Push-ups

*Athlete Notes – 10-15 minute range. Deadlifts should not be heavy, 3-5 sets to complete all 40. Dips in sets of 3-5 from the start.

Buy-Out

Glute/Ham Accessory:

3×15 (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

4x400m Sprints (2 Minute Rest) – Grab a partner, run together and push each other on each sprint.

Posted in Workout of the Day.