Tuesday, November 8th


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 Farmers Carry (Left)

10 Monster Band Lateral Walk

50ft Heavy Single Arm Farmers Carry (Right)

10 Monster Band Glute Bridges

Paused Back Squats (1×4)

Paused Back Squats (1×2)

Paused Back Squats (1×2)

Paused Back Squats (1×4)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Or Comp Track below if Fran time is sub 4 minutes…

CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.

Buy-Out

3 Rounds Not For Time:

10 Reverse Lunges

10 Back Extensions

Posted in Workout of the Day.