Friday, February 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 x 2-3)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2-3 Front Squats @ 85-90%

Or…

Overhead Squat (5 x 2-3)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2-3 OH Squats @ 85-90%

Or…

Deadlift (5 x 2-3)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2-3 Deadlifts @ 85-90% (If you deadlifted Tuesday, squat today)

Tempo Goblet Squats (32X1) (4×8)

Fitness:

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

8 Tempo Goblet Squats @ 32X1

12 (6 each side) Single Leg Deadlift

:20-:30 Hollow Hold or Rock

Metcon (3 Rounds for reps)

3 Rounds For Reps:

Each Against a 4 Minute Running Clock –

400m Run

12 Power Cleans @ 50% of 1RM Clean

Max DB Step-ups (45/25)

*1 Minute Rest After Each Round. Score is total Step-ups

*RX+ Power Cleans (155/105)

*Level 2 – DB Step-ups (35/20)

*Level 1 – 200m Run, DB Step-ups (25/15)

*Athlete Notes – Power cleans should be something you can complete in 2-3 sets each round

Buy-Out

4×8-10 Glute Ham Raise/10 (Each Side) Single Leg Glute Bridges

Additional Conditioning Work

1 Mile Run