Friday, November 1st


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 Front Racked Lunge (R)

10 Monster Band Lateral Walks/Glute Bridges

50ft KB Front Racked Lunge (L)

10 Clam Shells/10 Monster Band Squats

Deadlift (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts (Build to a peak set for the day)

Or…

Paused Back Squats (1×4)

Paused Back Squats (1×2)

Paused Back Squats (1×2)

Paused Back Squats (1×4)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squats – Rep Scheme 4-2-2-4 (2 Second Pause)

Deadlift (4×6)

Fitness:

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

6 Deadlifts

12 (Each leg) RFE Front Racked DB/KB Split Squats

10 Alternating Step-ups (Goblet Hold)

Metcon (Time)

3 Rounds For Time:

400m Run

20 Alternating DB Snatches (45/25)

10 Alternating DB Step-ups (Single DB – 45/25 to 20″ Box or less)

*Level 2 – Alternating DB Step-ups (35/20)

*Level 2 – Alternating DB Step-ups (25/15)

*Athlete Notes – 10-15 minute range.

Buy-Out

Glute/Ham Accessory:

3×8 (Each leg) Bulgarian Split Squats/Glute Ham Raises

Additional Conditioning Work

3×30 Calorie Row