Friday, January 19th


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 (7×1)

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat @ 95+% (Option to work up instead to test a heavy single, add 1×1 back squat performance)

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
*2:1 Singles

Buy-Out

3×10 Good Mornings/Pistols (Each Leg) *weight or modify with bands/to box as needed

Additional Conditioning Work

8x100m Sprints/30 second rest

Posted in Workout of the Day.