Friday, October 4th


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 Front Racked Lunge (R)

10 Monster Band Lateral Walks/Glute Bridges

50ft KB Front Racked Lunge (L)

10 Clam Shells/10 Monster Band Squats

Deadlift (7×5)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 5 Deadlifts @ 65-70%

Or…

Tempo Back Squat (1×6)

Tempo Back Squat (1×4)

Tempo Back Squat (1×4)

Tempo Back Squat (1×6)

Performance:

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 6-4-4-6 @ Tempo (30X1)

Paused Goblet Squats (1×8)

Fitness:

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

8 Paused Goblet Squat (2 second pause in bottom)

8 Good Mornings

12 Alternating Curtsy Lunges (Goblet hold)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

400m Run

30 Wallballs (20/14)

15 Box Jump Overs (24/20)

*RX+ 40 Wallballs, 20 Box Jump Overs

*Level 2 – Box Jump Overs (20/18)

*Level 1 – Box Jump Overs/Step-overs (18/12)

*Athlete Notes – Goal is 2+ to 3+ rounds. Break wallballs into smaller planned out sets and try and stick to your sets with short rests. Steady and box jumps, get them done and start the next run.

Buy-Out

Glute/Ham Accessory:

3×12 Alternating Cossack Squats/Max Sorenson Hold

Additional Conditioning Work

10 Minute Row – :30on/:30 off

Posted in Workout of the Day.