Friday, December 29th


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

Back Squat (5×6)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Back Squats @ 80-85%

Metcon (Time)

30 Wallballs (20/14)

15 Power Cleans (135/95)

30 Wallballs

15 Shoulder to Overhead (135/95)

30 Wallballs

15 Power Cleans

30 Wallballs

RX+ 155/105

Buy-Out

3×10 Back Extensions/3×6 (Each Leg) Bulgarian Split Squats

Posted in Workout of the Day.