Friday, July 3rd


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Hip Flexor Stretches

2 Minutes – Band Distracted Pigeon Pose

Warm-up

400m Run or 2 Minutes Jump Rope

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Monster Band Walks

10 Monster Band Glute Bridges

10 Single Leg Deadlifts

Tempo Deadlift (1×7)

Tempo Deadlift (1×5)

Tempo Deadlift (1×5)

Tempo Deadlift (1×7)

*Tempo here is focusing on the lowering/eccentric portion of the lift and loading our hamstrings…

From the top of the deadlift, 2 second negative, 1 second pause with the bar resting completely on the floor, normal speed deadlift, quick pause and right back down

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

25 Double Unders (50 Singles)

25 KB Swings (53/35)

Extra Credit

3×8 Glute Ham Raise

Posted in Workout of the Day.