Friday, October 25th

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 (10×1)

Performance:

EMOM For 10 Minutes (10 Sets) Complete 1 Deadlift @ 80-85%

Or…

Paused Back Squats (1×6)

Paused Back Squats (1×4)

Paused Back Squats (1×4)

Paused Back Squats (1×6)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squat – Rep Scheme 6-4-4-6 (2 Second Pause)

Deadlift (4×8)

Fitness:

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

8 Deadlifts

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

12 Alternating Step-ups (Goblet Hold)

Metcon (Time)

3 Rounds For Time:

400m Run or 500m Row

15 Power Cleans (95/65)

30 Wallballs (20/14)

*RX+ Power Cleans (115/75)

*Level 2 – Power Cleans (75/55) and Wallballs (14/10)

*Level 2 – Power Cleans (65/45) and Wallballs (10)

*Athlete Notes – 12-16 minute range. Weight should be light and fast, unbroken early, 1-2 sets in later rounds. Manage your sets of wallballs from the start, short rests.

Buy-Out

Glute/Ham Accessory:

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

Additional Conditioning Work

60 Calorie Row