Friday, July 10th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

2 Minutes – Wall Quad Stretch

2 Minutes – Pigeon Pose and 90/90 Stretch

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Glute Bridges

10 KB Swings

10 Goblet Squats

Tempo Deadlift (1×5)

Tempo Deadlift (1×3)

Tempo Deadlift (1×3)

Tempo Deadlift (1×5)

*Tempo here is focusing on the lowering/eccentric portion of the lift and loading our hamstrings…

From the top of the deadlift, 2 second negative, 1 second pause with the bar resting completely on the floor, normal speed deadlift, quick pause and right back down

Running of the Bells (Time)

10-9-8-7-6-5-4-3-2-1

KB Swings (70/53)

*100m Run after each set

Extra Credit

3×6 Glute Ham Raise

Posted in Workout of the Day.