Tuesday, January 12th


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 – Lat/T-Spine and Front Rack Mobility

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Single Leg Deadlift

10 Single Leg Glute Bridges

5 Front Squat/10 Back Squat w Monster Band

Front Squat + Back Squat (5×2+4)

Every 2:30 For 10 Minutes (5 Sets) Complete 2 Front Squats + 4 Back Squats @ 80% of 1RM Front Squat.

*Hit 2 reps of front squat, quick rack and reset for 4 back squat, no additional rest between

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

20 Bar Facing Burpees

15 OH Squats (95/65)

10 Pull-ups

*Sub front squats if unable to OH Squat

Comp Track –

AMRAP 10 Minutes:

60 Bar Facing Burpees

30 OH Squats (120/90)

10 Muscle-ups

Buy-Out

1 Minute – Assault Bike Races For Max Calories

Posted in Workout of the Day.