Friday, October 23rd


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 OH Walking Lunge (R)

10 Monster Band Lateral Walk/Glute Bridges

50ft KB OH Walking Lunge (L)

10 PVC OH Squats

Overhead Squat (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats @ 70-75%

Or…

Back Squat (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Back Squats @ 70-75%

Romanian Deadlift (4×12)

Fitness:

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

12 Romanian Deadlifts

16 Alternating Step-ups (Farmers Carry)

20 Banded Glute Bridges

Metcon (Time)

500m Row

21-15-9

Hang Power Cleans (75/55)

Front Racked Lunges (75/55)

500m Row

*RX+ 95/65

*Level 2 – 65/45

*Level 1 – 55/35, Scale lunges to db’s or bodyweight lunges as needed

*Athletes Notes – 7-14 minute range. 1-2 sets each round for hang power cleans and lunges.

Buy-Out

Glute/Ham Accessory:

3×10 Band Hamstring Curls/:30-:45 Sorenson Hold

Additional Conditioning Work

4x400m Run (Rest 1:1)

Posted in Workout of the Day.