Tuesday, March 20th


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 KB Farmers Carry (Left)

10 Monster Band Lateral Walk

50ft KB Farmers Carry (Right)

10 Monster Band Glute Bridges

Back Squat (7×2)

Every 2:30 Minutes For 15:00 Minutes (7 Sets) Complete 2 Back Squats @ 90+% or option to work up to a peak single, possible 1RM attempts

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

12 DB Thrusters (45/25)

12 CTB Pull-ups

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

8x200m Run (1 Minutes Rest Between Efforts)

Posted in Workout of the Day.