Friday, March 10th


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

Front Squat (6×4)

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Front Squats @ 85-90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

30 Double Unders

10 Push-ups

10 Power Cleans (135/95)

10 Push-ups

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Buy-Out

3×10 Glute Ham Raise

Posted in Workout of the Day.