Friday, March 15th


CrossFit Vae Victis – CrossFit

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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

Front Squat (5×2)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Front Squats @ 90-95+%

Or…

Overhead Squat (5×2)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 or OH Squats @ 90-95+%

Or…

Deadlift (5×2)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Deadlifts @ 90-95% (If you deadlifted Tuesday, squat today)

Double KB Front Racked Squats (4 x 8-10)

Fitness:

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

8-10 Double KB Front Racked Goblet Squats

8-10 Romanian Deadlifts

:15R/:15Rest/:15L Side Plank Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes (Cap @ 4 Rounds):

40 Double Unders

15 Deadlifts @50%

30 Air Squats

*RX+ 80 Double Unders

*Level 2 – 20 Double Unders

*Level 1 – 20 Double Under Attempts or 2:1 Singles

Or…

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Buy-Out

4×10 Glute Bridges/3x:45-1:00 Sorenson Hold

Additional Conditioning Work

8 x 200m Runs (Partner Relay)