Friday, February 23rd

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 (5×5)

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

Or…

Overhead Squat (5×5)

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30 Double Under (2:1 Singles)

20 Jumping Lunges

10 Push-ups

RX+ 60 Double Unders/10 Ring Dips

Or…

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

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

3 Sets – Max Double Unders

Posted in Workout of the Day.