Friday, November 27th


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 (5×5)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 OH Squats (Start at 65-70% and build to a peak set of 5 for the day)

Or…

Back Squat (5×5)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 Back Squat (Start at 65-70% and build to a peak set of 5 for the day)

Good Mornings (4×8)

Fitness:

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

8 Good Mornings

8 Goblet Squats

12 1 ¼ Glute Bridges

Metcon (Time)

5 Rounds For Time:

200m Run

16 KB Swings (53/35)

12 Goblet Goblet Squats

8 Alternating Goblet Lunges

*Level 2 – KB (45/30)

*Level 1 – KB (35/25)

*Athlete Notes – 10-15 minute range. Looking to go unbroken through each round.

Buy-Out

Glute/Ham Accessory:

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

Additional Conditioning Work

4x500m Row (2 minute rest between efforts)