Friday, October 21st


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 (6×1)

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 1 Deadlifts @ 90%

Metcon (Time)

For Time:

25 Calorie Row

50 Wallballs

20 Calorie Row

40 Wallballs

15 Calorie Row

30 Wallballs

10 Calorie Row

20 Wallballs

5 Calorie Row

10 Wallballs

Buy-Out

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

Posted in Workout of the Day.