Friday, June 21st


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

Deadlift (5×2)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Deadlifts @ 92%

Or…

Back Squat (5×2)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Back Squats @ 92%

Reverse Lunge (Back Racked) (4×8)

Fitness:

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

8 Reverse Lunges (Back Racked)

12 Glute Bridges

50ft KB Death March

Metcon (Time)

400m Run

21 Deadlifts @ 50%

21 Box Jumps (24/20)

400m Run

15 Deadlifts

15 Box Jump Overs

400m Run

9 Deadlifts

9 Box Jump Overs

*Level 2 – Box Jump Overs (20/18)

*Level 1 – Box Jump Overs (18/12)

*Athlete Notes – 9-15 minute range. Deadlifts should be completed in 3 sets or less each round.

Buy-Out

Glute/Ham Accessory:

3x50ft KB Death March/10 Glute Bridges

Additional Conditioning Work

5 Minute Row

Posted in Workout of the Day.