Friday, November 20th


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 (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 OH Squat @ 90-95%

Or…

Back Squat (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat @ 90-95%

Good Mornings (4×10)

Fitness:

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

10 Good Mornings

10 Goblet Squats

10 1 ¼ Glute Bridges

Metcon (Time)

400m Run

30-20-10

KB Swings (53/35)

Alternating Step-Ups (Single KB to 20″ or less)

400m Run

*Level 2 – KB (45/30)

*Level 1 – KB (35/25)

*Athlete Notes – 9-15 minute range. KB Swings and Step-ups should be completed in 1-2 sets early, push for unbroken last set and start the last run.

Buy-Out

Glute/Ham Accessory:

3×10 Band Hamstring Curls/:45-1:00 Sorenson Hold

Additional Conditioning Work

10 Minute Row (:30 Hard/:30 Easy)