Tuesday, May 5th


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

400m Run or 2-3 Minutes Jump Rope/Double Under Practice

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 (3-2-1-1-1-1-1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete Front Squats @ Rep Scheme:

3-2-1-1-1-1-1

*Following 3-4 sets during the warm-up period…begin at approximately 75% for the set of 3, then build by feel for set of 2, work up to new 1RM/peak single for the day

*Or complete 7×5 Front Squats at a working weight, 70-80% if possible

Hot Legs (Time)

100 Double Unders

21 Squat Cleans (115/75)

75 Double Unders

15 Squat Cleans (135/95)

50 Double Unders

9 Squat Cleans (155/105)
*RX+ 135/95, 155/105, 185/125

*Level 2 – 60/40/20 Double Unders and 95/65, 115/75, 135/95

*Level 1 – 30/20/10 Double Unders or 2:1 Singles and 75/55, 95/65, 115/75

Buy-Out

Glute/Ham Accessory:

3×15 Glute Bridges @21X2/1:00-1:30 (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

800/400/200/100 Run (Rest 3:00/2:00/1:00)

Posted in Workout of the Day.