Friday, January 31st


CrossFit Vae Victis – CrossFit

View Public Whiteboard

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation

2 Minutes – T-Spine/Lat Mobility and Activation

Warm-up

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Heavy Single Arm Farmers Carry (Left)

10 Monster Band Clam Shells and Glute Bridges

50ft Heavy Single Arm Farmers Carry (Right)

10 Single Leg Deadlifts and Reverse Lunges

Back Squat (5×4)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Back Squat @ 80-86%

Deadlift (5×4)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Deadlifts @ 80-86%

Or…

Reverse Lunge (Back Racked) (4×12)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

12 Reverse Lunges (Back Racked)

20 Glute Bridges

50ft KB Death March

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

400m Run or 500m Row

24 Wallballs (20/14)

12 Box Jump Overs (24/20)

*Level 2 – Wallballs (14/10), Box Jump Overs (20/18)

*Level 1 – Wallballs (10), Box Jump Overs/Step-Overs (18/12)

*Athlete Notes – Goal is 3-5 rounds. Good pace on your first round, manage your wallballs into smaller sets as needed.

Buy-Out

Glute/Ham Accessory:

3x50ft KB Death March/20 Glute Bridges

Additional Conditioning Work

Tabata Assault Bike