Friday, February 8th


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

Front Squat (5×3)

Performance:

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

Or…

Overhead Squat (5×3)

Performance:

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

Or…

Deadlift (5×3)

Performance:

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

Paused Goblet Squats (4×4)

Fitness:

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

4 Paused Goblet Squats (10 seconds @ bottom of each rep)

10 (5 each side) Single Leg Deadlift

:20-:30 Hollow Hold or Rock

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
*Level 2 – Knee Raises, Wallballs (14/10), Power Cleans (115/75), 20 CTB Pull-ups/Dips

*Level 1 – V-ups or Knee Tucks, Wallballs (10), Power Cleans (95/65), 20 Pull-ups or Ring Rows/Push-ups

Buy-Out

4×8 Glute Ham Raise/12 (Each Side) Single Leg Glute Bridges

Additional Conditioning Work

3x400m Run (2 minutes rest between efforts)