Friday, May 24th


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 (6×3)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 3 Deadlifts @ 80%

Or…

Back Squat (6×4)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squat @ 80%

Deadlift (4×8)

Fitness:

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

8 Deadlifts @ 60%

16 (8/Leg) KB Split Squat (Double KB Front Rack Hold)

:30 Goblet Squat Hold

Metcon (Time)

3 Rounds For Time:

400m Run

15 Front Squats (115/75)

30m/24w Push-ups

*RX+ Front Squats (135/95), 15 HSPU

*Level 2 – Front Squats (95/65), 24m/18w push-ups

*Level 1 – Front Squats (75/55), 24m/18w modified push-ups

*Athlete Notes – 10-15 minute range. Front squat should be unbroken, 2 sets max in later rounds.

Buy-Out

Glute/Ham Accessory:

3×10 Back Extensions/DB Split Squats (KB Front Racked/10 Each Side)

Additional Conditioning Work

1 Mile Run

Posted in Workout of the Day.