Friday, July 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

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

Sumo Deadlift (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Sumo Deadlifts (Choose a weight and complete all 5 sets at working weight)

Or…

Back Squat (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Back Squats (Choose a weight and complete all 5 sets at working weight)

Deadlift (4×5)

Fitness:

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

5 Deadlifts

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

10 Alternating Step-ups (Farmers Carry Hold)

Metcon (Time)

21-15-9

Row Calories

Hang Squat Cleans (95/65)

Box Jump Overs (24/20)

*Level 2 – Hang Squat Cleans (75/55), Box Jump Overs (20/18)

*Level 1 – Hang Squat Cleans (55/35) or DB Squat Cleans, Box Step Overs (18/12)

*Athlete Notes – 8-15 minute range. Hang squat cleans should be light, completed in 2-3 sets per round/quick singles as needed.

Buy-Out

Glute/Ham Accessory:

3×5 (Each leg) Bulgarian Split Squats/Glute Ham Raises

Additional Conditioning Work

3x1000m Row (Rest 1:1)

Posted in Workout of the Day.