Friday, November 4th

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 Heavy Single Arm Farmers Carry (Left)

10 Monster Band Clam Shells

50ft Heavy Single Arm Farmers Carry (Right)

10 Glute Bridges

*Round 2 – Monster Band Lateral Walk and Single Leg Deadlifts

Deadlift (6×3)

Every 2 Minutes For 10 Minutes (6 Sets) Complete 3 Deadlifts @ 75-80%

Metcon (Time)

For Time:

400m Run

15 Hang Power Cleans

15 Front Racked Lunges

400m Run

12 Hang Power Cleans

12 Front Racked Lunges

400m Run

9 Hang Power Cleans

9 Front Racked Lunges

*Barbell Weight @ 40% of Front Squat 1RM

*Comp Track (135/95)

Buy-Out

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

Posted in Workout of the Day.