Friday, September 2nd


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

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft KB Farmers Carry (R)

10 Glute Bridges

50ft KB Farmers Carry (L)

10 OH Squats

Paused Back Squat (5×4)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Paused OH Squats or 4 Paused Back Squats (Start light and build to a heavy set of 4 for the day)

*2 second pause at the bottom of each squat

Paused Overhead Squats (5×4)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Paused OH Squats or 4 Paused Back Squats (Start light and build to a heavy set of 4 for the day)

*2 second pause at the bottom of each squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30 Double Unders (2:1 Singles)

20 Front Racked Lunges (75/55)

10 Toes to Bar

RX+ 60 Double Unders

Buy-Out

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

Posted in Workout of the Day.