Tuesday, February 18th


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 (1×1)

Performance:

Every 2:00 Minutes For 16 Minutes (9 Sets) Complete Back Squats @ Approximate Percentages Below, Building to Establish New 1RM

70×3, 80×2, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1

Warm-up: 40×5, 50×5, 60×3

Or…

Deadlift (1×1)

Performance:

Every 2:00 Minutes For 16 Minutes (9 Sets) Complete Deadlifts @ Percentages Below, Building to Establish New 1RM

70×3, 80×2, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1

Warm-up: 40×5, 50×5, 60×3

Back Squat (4×5)

Fitness:

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

5 Back Squats @ 60-65%

12 Lateral Step-ups or Box Pistols (6 each side)

12 Single Leg or Split Stance Deadlift (6 each side)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

200m Row

20 Burpees

*Athlete Notes – Goal is 3 to 5 rounds.

Buy-Out

Glute/Ham Accessory:

3×8 Good Mornings/Front Racked Lunges (Heavier than last weeks 10’s)

Gymnastics Accessory (Pull-up or MUP):

EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups, Muscle-up Transition or 3-5 Strict Pull-ups

Additional Conditioning Work

2x800m Run (Easy pace – 3 minutes rest between efforts)

Posted in Workout of the Day.