Friday, November 22nd

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

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Front Racked Lunge (R)

10 Monster Band Lateral Walks/Glute Bridges

50ft KB Front Racked Lunge (L)

10 Clam Shells/10 Monster Band Squats

Deadlift (5×2)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Deadlifts @ 90+%

*Go heavier than last week if possible, even if only a 5 pound increase

Or…

Back Squat (5×2)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Deadlifts @ 90+%

*Go heavier than last week if possible, even if only a 5 pound increase

Deadlift (4×8)

Fitness:

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

8 Deadlifts

10 (Each leg) RFE Front Racked DB/KB Split Squats

10 Alternating Step-ups (Farmers Carry Hold)

Metcon (Time)

3 Rounds For Time:

15m/12w Calorie Row

20 Front Racked Lunges @ 30-35% of 1RM Front Squat

15 Toes to Bar

*RX+ 20/20/20 Row, Lunge, T2B

*Level 2 – DB Lunge, Knee Raises

*Level 2 – Unweighted Lunge, Knee Raises or 2:1 Sit-ups

*Athlete Notes – 6-12 minute range. Front racked lunges are intentionally light and should be done unbroken, max 2 sets each round. Toes to bar should be in small sets, moving to quick singles as needed in the last round.

Buy-Out

Glute/Ham Accessory:

3×6 (Each leg) Bulgarian Split Squats/Glute Ham Raises

Additional Conditioning Work

1-2 Sets of 5 Minutes Continuous Jump Rope Work

Posted in Workout of the Day.