Friday, October 2nd


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 Heavy Single Arm Farmers Carry (Left)

10 Monster Band Clam Shells and Glute Bridges

50ft Heavy Single Arm Farmers Carry (Right)

10 Single Leg Deadlifts and Reverse Lunges

Sumo Deadlift (5×3)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Sumo Deadlifts (Start light and build to a peak set of 3 for the day)

Or…

Back Squat (5×3)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Back Squats (Start light and build to a peak set of 3 for the day)

Stiff Legged KB Deadlift (4×10)

Fitness:

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

10 Stiff Legged KB Deadlifts (2 KB’s)

10 Goblet Squats

20 Banded Glute Bridges

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Deadlifts (185/125)

15m/12w Push-ups

20 Jumping Lunges

30 Double Unders

*RX+ 12m/9w Strict Ring Dips (sub for Push-ups), 60 Double Unders

*Level 2 – Deadlifts (155/105), Step Back Lunges, 15 Double Unders

*Level 1 – Deadlifts (115/75), Step Back Lunges, 2:1 Single Unders

*Athlete Notes – Goal is 3-6 rounds. Deadlifts should be light and unbroken throughout, work on strong touch and go reps.

Buy-Out

3×10 Back Extension/:30 Banded Squat Hold

Additional Conditioning Work

20 Rounds: Row :10 Sprint/:20 Easy

Posted in Workout of the Day.