Friday, December 9th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/Lats

3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation

2 Minutes – T-Spine/Lat Mobility and Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft Farmers Carry (Left)

10 Monster Band Lateral Walk

50ft Farmers Carry (Right)

10 Glute Bridges

*Round 2 – 10 ClamShells and 10 Single Leg Deadlifts

Deadlift (2×2 @ 75%)

Deadlift (2×2 @ 85%)

Deadlift (1x Max Reps @ 90+%)

Every 3 Minutes For 12 Minutes (5 Sets) Complete Deadlifts :

2×2 Deadlifts @ 75%

2×2 Deadlifts @ 85%

1×2+ Deadlifts @ 90+%

*Last set is a max rep set, push the last one if you’re feeling good today

Metcon (Time)

3 Rounds For Time:

30 Calorie Row

15 Burpees

30 Wallballs (20/14)

Buy-Out

3×10 Good Mornings

Posted in Workout of the Day.