Friday, January 3rd


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

500m Row or 400m Run

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 (6×8)

Performance:

Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 8 Deadlifts in clusters of 4+4 @ 68-74%

Or…

Back Squat (6×8)

Performance:

Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 8 Back Squats in clusters of 4+4 @ 68-74%

Deadlift (4×10)

Fitness:

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

10 Deadlifts @ 50%

16 (8/Leg) KB Split Squat (Farmers Hold)

:30 Goblet Squat Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

40 Double Unders

20 Alternating DB Snatches (45/25)

10 Pull-ups

*RX+ 60 Double Unders, 15 CTB Pull-ups

*Level 2 – 20 Double Unders, DB Snatch (35/20)

*Level 1 – 2:1 Single Unders, DB Snatch (25/15)

*Athlete Notes – Goal is 3-6+ rounds. DB Snatches should be completed in 1-2 sets each round.

Buy-Out

Glute/Ham Accessory:

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

Additional Conditioning Work

2x1000m Row (Rest 1:1)

Posted in Workout of the Day.