Friday, March 9th


CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

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

3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation

2 Minutes – T-Spine/Lat Mobility and Activation

Warm-up

500m Row or 400m Run

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)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Front Squats @ 90-95%

Overhead Squat (5×3)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 OH Squats @ 90-95%

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

250m Row

10 Burpees over Rower

Or…

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Buy-Out

3×10 Glute Ham Raise (Add weight or tempo 31X3)