Friday, January 17th

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 (6×4)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Deadlifts in clusters of 2+2 as needed @ 74-80%

Or…

Back Squat (6×4)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squats in clusters of 2+2 as needed @ 74-80%

Deadlift (4×8)

Fitness:

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

8 Deadlifts @ 60-65%

16 (8/Leg) KB Split Squat (Double KB Front Rack Hold)

:30 Goblet Squat Hold

Metcon (Time)

3 Rounds For Time:

21m/18w Calorie Row

16 V-ups

16 Reverse Front Racked Lunges @ 40-50% of 1RM Front Squat up to (165/115)

*Level 2 – Knee Tucks

*Level 1 – 2:1 Sit-ups

*Athlete Notes – 8-15 minute range. Lunges should be unbroken, 2 sets max in later rounds.

Buy-Out

Glute/Ham Accessory:

3×10 Good Mornings/DB Split Squats (Each Side)

Additional Conditioning Work

2x800m Run (Rest 1:1)