Friday, March 2nd


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 (5×4)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Front Squats @ 85-90%

Overhead Squat (5×4)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 OH Squats @ 85-90%

Metcon (Time)

500m Row

21 Deadlifts (185/125)

21 Box Jumps (30/24)

500m Row

15 Deadlifts (185/125)

15 Box Jumps (30/24)

500m Row

9 Deadlifts (185/125)

9 Box Jumps (30/24)

or…

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

- If you finish under the time cap, use remaining time to complete 18.2a

- If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Buy-Out

3×10 Glute Ham Raise