Friday, July 8th


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

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1 Round:

50ft KB Farmers Carry (R)

10 Monster Band Lateral Walk

50ft KB Farmers Carry (L)

10 Monster Band Glute Bridges

10 Front Racked Lunges (R)

10 Single Leg Deadlifts

10 Front Racked Lunges (L)

Deadlift (1×1)

Every 2:00 Minutes For 14 Minutes (8 Sets) Complete Deadlifts @ Percentages Below, Building to Establish New 1RM

70×3, 80×2, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1

Warm-up: 30×5, 50×3, 60×3

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

30 Double Unders (2:1 Singles)

20 KB Swings (53/35)

10 Goblet Squats (53/35)

RX+ 60 Double Unders

Buy-Out

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

Posted in Workout of the Day.