Friday, December 6th


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 (6×8)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Deadlifts @ 56-62%

Or….

Back Squat (6×8)

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Back Squats @ 56-62%

Deadlift (4×10)

Fitness:

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

10 Deadlifts (40% or less)

16 Alternating Reverse Lunges

1 Minute Alternating Band Lateral Walk

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run or 250m Row

10 Power Cleans @ 40% up to (115/75)

10 HSPU

*Level 2 – Push-ups 15m/12w

*Level 1 – Modified Push-ups 15m/12w

*Athlete Notes – Goal is 4-6 rounds. Power cleans should be light, work on cycling small sets, not drop singles.

Buy-Out

Glute/Ham Accessory:

3×10 Back Extensions/Barbell Row

Additional Conditioning Work

4x500m Row (Rest 1:1)

Posted in Workout of the Day.