Friday, November 30th

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 (5×3)

Performance:

Every 3 Minutes For 12 Minutes (5 Sets) Complete Deadlifts:

Set 1: 3 @ 70%

Set 2: 3 @ 75%

Set 3 and 4: 3 @ 80%

Set 5: 3+ Deadlifts @ 85%

*Last set is a max rep set

Or…

Back Squat (5×3)

Performance:

Every 3 Minutes For 12 Minutes (5 Sets) Complete Back Squats:

Set 1: 3 @ 70%

Set 2: 3 @ 75%

Set 3 and 4: 3 @ 80%

Set 5: 3+ Back Squats @ 85%

*Last set is a max rep set

Front Squat (4×8)

Fitness:

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

8 Front Squats @ 75-80% of 1RM

8 Tempo Stiff Legged KB Deadlifts @ (31X1)

Accumulate 1:00 Plank Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Alternating DB Snatch (45/25)

10 Goblet Squats

10/7w Push-ups

*RX+ KB Snatch/Goblet Squat (53/35) and 7 HSPU

*Level 2 – DB Snatch/Goblet Squat (35/20)

*Level 1 – DB Snatch/Goblet Squat (25/15)

*Athlete Notes – Goal is 6-10 rounds. You should be able to go unbroken on DB snatches directly into goblet squats.

Buy-Out

5×5 Reverse Lunges @ 70-80% of 1RM Back Squat (Back Racked)

Additional Conditioning Work

8x100m Run (30 seconds between efforts)

Posted in Workout of the Day.