Friday, October 26th


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 Minutes For 10 Minutes (6 Sets) Complete 3 Deadlifts @ 75-80%

Or…

Back Squat (6×3)

Performance:

Every 2 Minutes For 10 Minutes (6 Sets) Complete 3 Back Squats (Build to a peak set of 3 for the day)

Front Squat (4×10)

Fitness:

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

10 Front Squats @ 50% of 1RM

10 Stiff Legged KB Deadlifts

:30-:45 Plank Hold

Metcon (Time)

3 Rounds For Time:

500m Row

15 Power Cleans (95/65)

30 Wallballs (20/14)

*RX+ Power Cleans (115/75)

*Level 2 – Power Cleans (75/55) and Wallballs (14/10)

*Level 2 – Power Cleans (65/45) and Wallballs (10)

*Athlete Notes – 12-16 minute range. Weight should be light and fast, unbroken early, 1-2 sets in later rounds. Manage your sets of wallballs from the start, short rests.

Buy-Out

3×8 Back Extensions (Heavier then last week)

Additional Conditioning Work

3x400m Run (Rest 2 minutes between efforts)

Posted in Workout of the Day.