Friday, February 24th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation

2 Minutes – T-Spine/Lat Mobility and Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft Bottoms Up KB Carry (Right)

10 Monster Band Lateral Walk

50ft Bottoms Up KB Carry (Left)

10 Glute Bridges

*Round 2 – 10 Single Arm KB Swings and 10 Single Arm KB Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30 Calorie Row

20 Walking Lunges

10 Power Cleans (115/75)
*Or option to complete CF Open 17.1

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Front Squat (4×8)

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 8 Front Squats @ 65-75%

Buy-Out

3×10 Glute Ham Raise

Posted in Workout of the Day.