Tuesday, February 11th


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 (5×2)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Back Squat @ 86-92%

Or…

Deadlift (5×2)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Deadlifts @ 86-92%

Back Squat (4×6)

Fitness:

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

6 Back Squats @ 55-60%

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

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

Lucky Seven Deuce (Time)

7 Rounds For Time:

7 Hang Power Cleans (95/65)

7 Front Squats (95/65)

7 Lateral Burpees

RX+ 115/75
*Athlete Notes – 7-14 minute range. Weight should be something you expect to hit all 7 hang power cleans into front squats without breaking from the start. Steady start through the first 4 rounds, try and push the last 3 rounds with short breaks.

Buy-Out

Glute/Ham Accessory:

3×10 Good Mornings/Front Racked Lunges (Same weight as last weeks 8’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

10×10 Calorie Row (Rest as needed between each interval)