Tuesday, March 27th


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 (Start @ 50% and build up to a peak set of 10)

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 12 Minutes:

30 Double Unders

12 Front Squats @ 40% of 1RM

6 Toes to Bar

RX+ 50 Double Unders/Front Squat (135/95)/9 Toes to Bar

*1 partner completes full round AFAP then next partner, score is total rounds and reps completed

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

4x400m Run (2 Minutes Rest Between Efforts)

Posted in Workout of the Day.