Friday, October 11th


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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 (6×3)

Performance:

Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 3 Deadlifts @ 70-80%

Or…

Tempo Back Squat (1×4)

Tempo Back Squat (1×2)

Tempo Back Squat (1×2)

Tempo Back Squat (1×4)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 4-2-2-4 @ Tempo (30X1)

Paused Goblet Squats (4×10)

Fitness:

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

10 Paused Goblet Squat (2 second pause in bottom)

10 Good Mornings

10 Alternating Curtsy Lunges (Goblet hold)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

10 Deadlifts @ 50%

15m/12w Push-ups

20 Jumping Lunges

*RX+ HSPU

*Level 2 – Step Back Lunges

*Athlete Notes – Goal is 3 to 5+ rounds. Deadlifts should be completed in 1-2 sets each round.

Buy-Out

Glute/Ham Accessory:

3×10 Alternating Cossack Squats/Max Sorenson Hold

Additional Conditioning Work

10 Minute Row – :30on/:30 off