Friday, October 14th


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

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 Clam Shells and Single Leg Deadlifts

Deadlift (5×2)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Deadlifts (Build to a peak set of 2 for the day)

Metcon (Time)

3 Rounds For Time:

400m Run

40 Sit-ups

20 Front Squats @ 40% of 1RM

Metcon (Time)

Comp Track –

3 Rounds For Time:

400m Run

15 Front Squats (155/105)

12 HSPU

9 Lateral Burpees

6 Muscle-ups

Buy-Out

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

Posted in Workout of the Day.