Tuesday, January 23rd


CrossFit Vae Victis – CrossFit

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 (5×5)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Back Squats @ 80%

Metcon (Time)

21-15-9

Calorie Row

Deadlifts (225/155)

Ring Dips

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

For Time:

2x1000m Row (4 Minute Rest Between Efforts)

Posted in Workout of the Day.