Friday, December 13th


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

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Heavy Single Arm Farmers Carry (Left)

10 Monster Band Clam Shells and Glute Bridges

50ft Heavy Single Arm Farmers Carry (Right)

10 Single Leg Deadlifts and Reverse Lunges

Deadlift (6×6)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Deadlifts @ 59-65%

Or…

Back Squat (6×6)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Back Squats @ 59-65%

Deadlift (4×8)

Fitness:

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

8 Deadlifts (50% or less)

12 Alternating Reverse Lunges

1 Minute Alternating Single Leg Glute Bridges

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

40 Double Unders

20 DB Step-ups (Single DB – 45/25 to 20″)

10 Strict Ring Dips

*RX+ 60 Double Unders

*Level 2 – DB Step-ups (35/20), 5 Strict Ring Dips or Band Assist/Bar Dip

*Level 1 – DB Step-ups (25/15), 15m/12w Push-ups

*Athlete Notes – Goal is 3-6 rounds. DB step-ups should be completed in 1-2 sets per round. Scale dips as needed.

Buy-Out

Glute/Ham Accessory:

3×8 Back Extensions/Barbell Row (Heavier than last week)

Additional Conditioning Work

8x250m Row (2 minutes rest between efforts or alternate with a partner)

Posted in Workout of the Day.