Friday, September 11th

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

Sumo Deadlift (4×4)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 4 Sumo Deadlifts (Build from week 3 if possible)

Or…

Tempo Back Squat (4×4)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 4 1-1/4 Back Squats @ 70-80%

Deadlift (4×6)

Fitness:

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

6 Deadlifts

15 (Each Side) Banded Clam Shells

12 (Each Leg) Curtsy Stepdown

Metcon (Time)

3 Rounds For Time:

400m Run

15 Squat Cleans (115/75)

15 Box Jump Overs (24/20)

*RX+ Squat Cleans (135/95)

*Level 2 – Squat Cleans (95/65), Box Jump Overs (20/18)

*Level 1 – Squat Cleans (75/55), Box Jump Overs (18/12)

*Athlete Notes – 12-20 minute range. Pick a weight for squat cleans that you can complete in 3 sets max each round or quick singles.

Buy-Out

3×10 (Each Leg) KB Rack Reverse Lunges/3×24 (Each Leg) Front Foot Elevated Jump Lunges

Additional Conditioning Work

8x250m Row (Rest 1:1)

Posted in Workout of the Day.