Friday, October 7th

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 Single Leg Deadlifts

*Round 2 – Monster Band Glute Bridges and Reverse Lunges

Deadlift (5×3)

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

6 Single Arm KB Snatches

9 KB Swings

12 Single Arm Front Racked Lunges

200m Run

KB Weight @ (53/35)

Buy-Out

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

Posted in Workout of the Day.