Friday, October 18th


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 (6×2)

Performance:

Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 75-85%

Or…

Paused Back Squats (1×8)

Paused Back Squats (1×6)

Paused Back Squats (1×6)

Paused Back Squats (1×8)

Performance:

Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Paused Back Squat – Rep Scheme 8-6-6-8 (2 Second Pause)

Paused Goblet Squats (4×8)

Fitness:

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

8 Paused Goblet Squat (2 second pause in bottom)

8 Good Mornings

12 Alternating Curtsy Lunges (Goblet hold)

Metcon (Time)

3 Rounds For Time:

400m Run

15 Deadlifts @ 50% of 1RM up to (225/155)

30 Reverse Lunges

*Athlete Notes – 10-15 minute range. Deadlifts should be completed in 1-2 sets with short break. Keep moving on lunges, start the run as soon as you finish.

Buy-Out

Glute/Ham Accessory:

3×8 Alternating Cossack Squats/Max Sorenson Hold

Additional Conditioning Work

3x750m Row (Rest 1:1)