Tuesday, April 21st


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

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 (1×6)

Front Squat (1×4)

Front Squat (1×4)

Front Squat (1×6)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Front Squats @ Rep Scheme 6-4-4-6

Metcon (3 Rounds for reps)

3 Rounds For Total Reps:

EMOM For 6 Minutes (3 Rounds):

Minute 1 – 50 Double Unders

Minute 2 – Max Push-ups

*1 Minute Rest

EMOM For 6 Minutes (3 Rounds):

Minute 1 – 50 Mountain Climbers (Knee to opposite Elbow)

Minute 2 – Max Alternating Single Leg V-ups

*1 Minute Rest

EMOM For 6 Minutes (3 Rounds):

Minute 1 – 50 Double Unders

Minute 2 – Max Reverse Lunges

*RX+ 75 Double Unders

*Level 2 – 25 Double Unders

*Level 1 – 2:1 Single Unders

*Score each EMOM total reps

Buy-Out

Glute/Ham Accessory:

3×15 Glute Bridges @21X2/:45-1:30 (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

10 Rounds: Burpees :30 on/:30 rest

Posted in Workout of the Day.