Friday, January 24th

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

Deadlift (6×2)

Performance:

Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Deadlifts @ 77-83%

Or…

Back Squat (6×2)

Performance:

Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Back Squat @ 77-83%

Deadlift (4×6)

Fitness:

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

6 Deadlifts @ 65-70%

12 (6/Leg) KB Split Squat (Double KB Front Rack Hold)

:30 Goblet Squat Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

6 Deadlifts @ 40% of 1RM up to (185/125)

9 Push-ups

12 Jumping Lunges

*Level 2 – Modified Push-ups, Step Back Lunges

*Athlete Notes – Goal is 8-12+ rounds.

Buy-Out

Glute/Ham Accessory:

3×10 Back Extensions/DB Split Squats (KB Front Racked/10 Each Side)

Additional Conditioning Work

800/600/400/200m Run (Rest 1:1)