Friday, July 10th


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 (5×3)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts @ 80-85%

Or…

Back Squat (5×3)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squats @ 80-90%

Deadlift (4×6)

Fitness:

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

6 Deadlifts

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

12 Alternating Step-ups (Farmers Carry Hold)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15m/12w Calorie Row

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

15m/12w Push-ups

15 Goblet Squats (53/35)

*Level 2 – Goblet Squats (45/25)

*Level 2 – Goblet Squats (35/15) or Air Squats

*Athlete Notes – Goal is 3-5 rounds. Deadlifts and squats should both be light and complete unbroken.

Buy-Out

Glute/Ham Accessory:

3×8 (Each leg) Bulgarian Split Squats/Glute Ham Raises

Additional Conditioning Work

8 x 200m Run

Posted in Workout of the Day.