Friday, September 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

Deadlift (6×3)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 3 Deadlifts (Build to a peak set of 3 for the day)

Or…

Tempo Back Squat (1×8)

Tempo Back Squat (1×6)

Tempo Back Squat (1×6)

Tempo Back Squat (1×8)

Performance:

Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 8-6-6-8 @ 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 (Time)

3 Rounds For Time:

400m Run

15 Front Squats @ 40% up to (135/95)

15 Step Down Box Jumps (24/20)

*Level 2 – Step Down Box Jumps (20/18)

*Level 1 – Step-ups

*Athlete Notes – 9-15 minute range. Push for unbroken on every round of front squats.

Buy-Out

Glute/Ham Accessory:

3×10 Alternating Cossack Squats/Max Sorenson Hold

Additional Conditioning Work

Tabata Row