Friday, December 11th


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 OH Walking Lunge (R)

10 Monster Band Lateral Walk/Glute Bridges

50ft KB OH Walking Lunge (L)

10 PVC OH Squats

Overhead Squat (5×2)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 OH Squats (Start at 75-80% and build to a peak set of 2 for the day)

Or…

Back Squat (5×2)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Back Squats (Start at 75-80% and build to a peak set of 2 for the day)

Good Mornings (4×8)

Fitness:

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

8 Good Mornings

8 Goblet Squats

15 1 ¼ Glute Bridges

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

100m Run

10 KB Swings (53/35)

10m/8w Push-ups

10 Alternating Reverse Lunges (Goblet – 53/35)

*RX+ Hang Cleans & Front Racked Lunges (115/75)

*Level 2 – KB (45/30), Banded Push-ups

*Level 1 – KB (35/25), Box Push-ups

*Athlete Notes – Goal is 4-8 rounds. Swings and lunges should be unbroken each round. Scale push-ups as needed.

Buy-Out

Glute/Ham Accessory:

3×1 Minute Wall Squat Hold (Goblet Hold)/8 Back Extensions

Additional Conditioning Work

2x800m Run (Rest 1:1)