Friday, February 16th


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 @ 85-90% (Go heavier than last week)

Or…

Overhead Squat (5×3)

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

8 Power Cleans (95/65)

8 Front Racked Lunges (95/65)

8 Push Press (95/65)

*Every minute on the minute complete 5 burpees, pick up where you left off

RX+ 115/75

Buy-Out

Shoulder/Lat Accessory:

4×5 (Each Side) Kneeling Landmine Press

4×10 Bent Over DB Flies

4×5 Tempo Ring Row @ 31X3

Core Accessory:

3x Max Sorenson Hold on GHD (Rest as needed)

Additional Conditioning Work

Tabata Double Unders