Friday, December 4th


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 KB OH Walking Lunge (R)

10 Monster Band Lateral Walk/Glute Bridges

50ft KB OH Walking Lunge (L)

10 PVC OH Squats

Overhead Squat (5×3)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 3 OH Squats (Start at 70-75% and build to a peak set of 3 for the day)

Or…

Back Squat (5×3)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 3 Back Squats (Start at 70-75% and build to a peak set of 3 for the day)

Good Mornings (4×10)

Fitness:

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

10 Good Mornings

10 Goblet Squats

12 1 ¼ Glute Bridges

Metcon (AMRAP – Reps)

AMRAP 9 Minutes:

3 Power Snatches (75/55)

3 OH Squats

6 Power Snatch

6 OH Squats

9 Power Snatch

9 OH Squats

*20 double unders before each set, do not count double unders towards total reps

*Continue to add 3 reps to barbell movements until time expires

*Sub power clean and front squat as needed for snatch/oh squat

*RX+ (95/65), 30 Double Unders

*Level 2 – (65/45), 10 Double Unders

*Level 1 – (55/35), 40 Single Unders

*Athlete Notes – The weight on the barbell should allow you to go unbroken for both movements once it is started.

Buy-Out

Glute/Ham Accessory:

3×1 Minute Wall Squat Hold (Goblet Hold)/10 Back Extensions

Additional Conditioning Work

1 Mile Run