Tuesday, February 13th


CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretches and Hip Mobility

2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Heavy Single Arm Front Rack Carry (Left)

10 Monster Band Lateral Walk

50ft Heavy Single Arm Front Rack Carry (Right)

10 Monster Band Glute Bridges

Back Squat (5×3)

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

Double Time (AMRAP – Reps)

AMRAP 10 Minutes:

50 Lateral Burpees

100 Double Unders (2:1 Singles)

30 Squat Clean Thrusters (115/75)

*5 minute max time on burpees…if you haven’t completed 50, move on to jump rope…

Buy-Out

Glute/Ham Accessory:

3×10 Back Extensions/3×10 Weighted Glute Bridges

Gymnastics Accessory:

3×10-15 Kipping Swings (Bar)/3×10 Chair Drill (Knees Up)/3×10 Floor Kip/3×5 Bar Muscle up Attempts or Banded Muscle-ups

Additional Conditioning Work

For Time:

4x500m Row (2 Minute Rest Between Efforts)