Tuesday, March 6th


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 (5×6)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 6 Back Squats @ 70-75%

CrossFit Games Open 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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

4x400m Run (2 Minutes Rest Between Efforts)

Posted in Workout of the Day.