Friday, November 8th

CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

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

3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation

2 Minutes – T-Spine/Lat Mobility and Activation

Warm-up

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Front Racked Lunge (R)

10 Monster Band Lateral Walks/Glute Bridges

50ft KB Front Racked Lunge (L)

10 Clam Shells/10 Monster Band Squats

Deadlift (5×5)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Deadlifts @ 70-75%

Or…

Back Squat (5×5)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Back Squats @ 70-80%

Deadlift (4×8)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

8 Deadlifts

12 (Each leg) RFE Front Racked DB/KB Split Squats

10 Alternating Step-ups (Farmers Carry Hold)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

50 Double Unders

15 Front Racked Lunges @ 40% of Front Squat up to (135/95)

20 Box Jump Overs (24/20)

*RX+ 75 Double Unders

*Level 2 – 30 Double Unders, BJO’s (20/18)

*Level 2 – 2:1 Single Unders, BJO’s (18/12)

*Athlete Notes – Goal is 2+ to 4 rounds.

Buy-Out

Glute/Ham Accessory:

3×10 (Each leg) Bulgarian Split Squats/Glute Ham Raises

Additional Conditioning Work

4×25 Calorie Row