Tuesday, January 9th


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

Front Squat (6×2)

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Front Squats @ 90-95%

Metcon (Time)

250m Row

21 DB Thrusters (35/20)

15 Pull-ups

250m Row

15 DB Thrusters

15 Pull-ups

250m Row

9 DB Thrusters

15 Pull-ups

RX+ DB Thrusters (45/25) and CTB Pull-ups

Buy-Out

Glute/Ham Accessory:

3×10 Back Extensions/3×15 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

3 Rounds For Time:

500m Row/2 Minute Rest

Posted in Workout of the Day.