Tuesday, February 27th


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 (4×8)

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 8 Back Squats @ 60-65% (Keep these light and focus on a good tempo down, strong position and drive out of the bottom)

Metcon (Time)

3 Rounds For Time:

30 Wallballs (20/14)

20 Power Cleans (115/75)

10 Box Jump Overs (24/20)

RX+ Power Cleans (135/95)

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

8x100m Run (30 Seconds Rest Between Efforts)

Posted in Workout of the Day.