Friday, February 22nd


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 (5X5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Front Squats @ 80-85%

Or…

Overhead Squat (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats @ 80-85%

Or…

Deadlift (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts @ 80-85% (If you deadlifted Tuesday, squat today)

Double KB Front Racked Squats (4 x 10-12)

Fitness:

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

10-12 Double KB Front Racked Goblet Squats

10-12 Romanian Deadlifts

15-20 Weighted Hollow Rocks

Metcon (Time)

3 Rounds For Time:

500m Row

15 Deadlifts @ 50%

15 Burpees

Or…

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Buy-Out

4×20 Glute Bridges/3x:30-:45 Sorenson Hold

Additional Conditioning Work

2 x 800m Run