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 – Wall Quad/Hip Flexor Stretches + Glute Activation
Warm-up
500m Row or 400m Run
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
Front Squat (1×8)
Front Squat (1×6)
Front Squat (1×6)
Front Squat (1×8)
Performance:
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Front Squats @ Rep Scheme 8-6-6-8
*No tempo or pause moving forward but continue to control the negative portion of the movement and practice speed and timing on the drive out of the squat.
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 February, 20 2009
To learn more about DT click here
*Level 2 – 135/95
*Level 1 – 95/65
Or…
DT Was Runnin’ (Time)
5 Rounds For Time:
400m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*RX – 155/105
*Level 2 – 135/95
*Level 1 – 95/65
Buy-Out
Glute/Ham Accessory:
3×10 Glute Bridges @21X2/:45-1:15 (Each Leg) Isometric Lunge Hold/:20-:30/Side Star Plank 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
8x400m Run (Rest 1:1)