Friday, November 25th


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 Farmers Carry (Left)

10 Monster Band Lateral Walk

50ft Farmers Carry (Right)

10 Glute Bridges

*Round 2 – :30 Side Plank and 10 Single Leg Deadlifts

Deadlift (2×5 @ 65%)

Deadlift (2×5 @ 75%)

Deadlift (1x Max Reps @ 85%)

Every 3 Minutes For 12 Minutes (5 Sets) Complete Deadlifts :

2×5 Deadlifts @ 65%

2×5 Deadlifts @ 75%

1xMax Deadlifts @ 85%

*Last set is a max rep set, push the last one if you’re feeling good today

Metcon (Time)

4 Rounds For Time:

400m Run

30 Sit-ups

15 KB Swings (70/53)

Buy-Out

3×10 Glute Ham Raise – 11X1 (Weight if possible)