CrossFit Vae Victis – CrossFit
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 – Hamstring Activation (Band hamstring extension, good mornings, band hamstring curl, pvc/barbell RDL’s)
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/Glute Bridges
50ft KB Farmers Carry (Right)
10 Single Leg Deadlift/Goblet Squat
Back Squat (6×2)
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Back Squat @ 71%
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
Buy-Out
Glute/Ham Accessory:
3×10 Weighted Glute Bridges/Tempo Back Extensions @21X3 (Heavier than last week)
Gymnastics Accessory:
3×10 Kipping Swings (Rings or Bar)/5 Strict Ring Pull-ups and 5 Dips with 5 Second Hold in Bottom/5 MUP Transition (Jumping/Banded or Floor Kip)