Friday, July 29th


CrossFit Vae Victis – CrossFit

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

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft KB Farmers Carry (R)

10 Glute Bridges

50ft KB Farmers Carry (L)

10 OH Squats

Back Squat (5×4)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 OH Squats or 4 Back Squats @ 75-85% of 1RM (Try to increase from last week)

Overhead Squat (5×4)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 OH Squats or 4 Back Squats @ 75-85% of 1RM (Try to increase from last week)

Metcon (Time)

For Time:

1000m Row

21-15-9

Power Cleans @ 50% of 1RM Clean

Burpees

Buy-Out

3×10 Glute Ham Raise – 11X1 (Weight if possible)

Posted in Workout of the Day.