Tuesday, May 1st


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 (6×2)

Performance:

Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Back Squat @ 71%

Or…

Back Squat (4×8)

Fitness:

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

8 Back Squats @ 50-60%

15 Good Mornings

20 Glute Bridges

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
*RX – 155/105

*Level 2 – 135/95

*Level 1 – 115/75

*Athlete Notes – 8-15 minute range. Pick a weight that is moderately heavy but you can move well in bigger sets throughout the 5 rounds. Rounds should be no longer than 3 minutes.

Buy-Out

Glute/Ham Accessory:

3×20 (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.