Friday, August 7th


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 Heavy Single Arm Farmers Carry (Left)

10 Monster Band Clam Shells and Glute Bridges

50ft Heavy Single Arm Farmers Carry (Right)

10 Single Leg Deadlifts and Reverse Lunges

Sumo Deadlift (4×8)

Performance:

Every 3 Minutes For 9 Minutes (4 Sets) Complete 8 Sumo Deadlifts (Warm-up to a working weight by feel and stay for all 4 sets)

Or…

Back Squat (4×8)

Performance:

Every 3 Minutes For 9 Minutes (4 Sets) Complete 8 Back Squats @ 60-65%

Back Squat (4×8)

Fitness:

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

8 Back Squats

8-10 Tempo Good Mornings @ 31X1

:20-:30 (Each Side) Side or Star Plank (Rest as needed between sides)

Metcon (Time)

21-15-9

Calorie Row

Deadlifts @ 50% up to (225/155)

Air Squats x 2

*RX+ Pistols 30-20-10

*Athlete Notes – 6-12 minute range. Deadlifts should be completed in 1-2 sets each round.

Buy-Out

4×6-8 (Each Leg) Double KB Front Racked Lateral Step-up/20 Banded Pull-Through

Additional Conditioning Work

8x100m Run (30 seconds between efforts)

Posted in Workout of the Day.