Friday, February 9th


CrossFit Vae Victis – CrossFit

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%

Or…

Overhead Squat (5×3)

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

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
*Sub 10 x 2 Pull-ups/2 Dips if no muscle-up

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

6 Rounds For Max Calories:

20 Second Assault Bike/30 Second Rest