Friday, November 29th


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 (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Deadlift (Start at 70-75% and build to a peak single for the day)

Or…

Back Squat (7×1)

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start at 75-80% and build to a peak single for the day)

Deadlift (4×6)

Fitness:

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

6 Deadlifts

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

12 Alternating Step-ups (Farmers Carry Hold)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Alternating DB Snatch (45/25)

10 Alternating Reverse Lunges (Goblet Hold)

10/7w Push-ups

*RX+ KB Snatch/Reverse Lunge (53/35) and 7 HSPU

*Level 2 – DB Snatch/Reverse Lunge (35/20)

*Level 1 – DB Snatch/Reverse Lunge (25/15)

*Athlete Notes – Goal is 6-8 rounds. You should be able to go unbroken on DB snatches directly into reverse lunges.

Buy-Out

Glute/Ham Accessory:

3×8 (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.