Tuesday, January 10th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretches and Hip Mobility

2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Heavy Single Arm Front Rack Carry (Left)

10 Monster Band Lateral Walk

50ft Heavy Single Arm Front Rack Carry (Right)

10 Monster Band Glute Bridges

Front Squat (5×2)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Front Squats @ 90-90+%

Metcon (Time)

3 Rounds For Time:

5 Muscle-ups

10 Squat Cleans (135/95)

20 Box Jumps (24/20)

*Sub 10 Pull-ups/5 Dips if no muscle-up

Buy-Out

3 Rounds Not For Time:

10 Back Extensions

10 Glute Bridges

Posted in Workout of the Day.