Friday, August 31st


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

500m Run or 2-3 Minutes Jump Rope/Double Under Practice

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

Paused Overhead Squats (5×3)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Paused OH Squats (Start light and build to a heavy set of 3 for the day)

*2 second pause at the bottom of each squat

Paused Back Squats (5×3)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Paused Back Squats (Start light and build to a heavy set of 3 for the day)

*2 second pause at the bottom of each squat

Front Squat + Back Squat (4×8)

Fitness:

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

4 Front Squats + 4 Back Squats @ 75% of 1RM Front Squat (Heavier than last week)

10 Good Mornings

12 KB (Goblet Style) Reverse Lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200ft Farmers Carry (45/25) Wall to Rig x 2

12 DB Step-ups (45/25 to 20″ or less)

15m/12w Push-ups

*RX+ 15m/12w Ring Dips

*Level 2 – 35/20

*Level 1 – 25/15, Modified Push-ups

*Athlete Notes – Goal is 3-5 rounds. Farmers carry should be unbroken, resting as needed before step-ups, 1-2 sets on step-ups.

Buy-Out

3×10 Back Extensions (Weight if possible)

Additional Conditioning Work

Last Day of Monthly Challenge – RUN

Posted in Workout of the Day.