Tuesday, January 17th


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 (7×1)

Every 2:30 Minutes For 15 Minutes (7 Sets) Complete 1 Front Squats @ 90-95+% or build up to a heavy single for the day if you would like to test for new 1RM…change to 1×1

John Blaze (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Thrusters (95/65)

10 Lateral Burpees

Buy-Out

3 Rounds Not For Time:

10 Reverse Lunges

10 Glute Bridges

Posted in Workout of the Day.