Friday, January 6th


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 Farmers Carry (Left)

10 Monster Band Lateral Walk

50ft Farmers Carry (Right)

10 Glute Bridges

*Round 2 – 10 ClamShells and 10 Single Leg Deadlifts

Back Squat (5×3)

Every 3 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squats @ 85-90%

Metcon (Time)

5 Rounds For Time:

15 Wallballs (20/14)

12 Hang Power Cleans (75/55)

9 Push-ups (scale up to ring pushups)

*These should be fast rounds (2-3 minutes max), if you’re going RX+ but not fast with HSPU, scale reps to 6 or 3…make up difference post workout as additional strength

RX+ Hang Power Cleans (95/65) and HSPU

Buy-Out

3×10 Romanian Deadlifts

Posted in Workout of the Day.