Friday, February 28th


CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation

2 Minutes – T-Spine/Lat Mobility and Activation

Warm-up

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Heavy Single Arm Farmers Carry (Left)

10 Monster Band Clam Shells and Glute Bridges

50ft Heavy Single Arm Farmers Carry (Right)

10 Single Leg Deadlifts and Reverse Lunges

Overhead Squat (5×5)

Performance:

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

Or…

Back Squat (5×5)

Performance:

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

Reverse Lunge (Back Racked) (4×12)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

12 Reverse Lunges (Back Racked)

12 Glute Bridges

50ft KB Death March

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

12 DB Deadlifts

9 DB Hang Power Cleans

12 DB Front Racked Reverse Lunges

*EMOM including minute 1, complete 5 burpees

*RX – 45/25

*Level 2 – 35/20, 4 Burpees

*Level 1 – 25/15, 3 Burpees

*Athlete Notes – Goal is 4-8 rounds. Pick a burpee option that allows you to complete them in :10-:20 seconds each minute. DB’s should be moving continuously throughout the majority of the workout.

Buy-Out

Glute/Ham Accessory:

3x50ft KB Death March/15 Glute Bridges

Additional Conditioning Work

5×30 Calorie Row (Rest 1:1)