Tuesday, April 14th

CrossFit Vae Victis – CrossFit

View Public Whiteboard

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)

Posted in Workout of the Day.