Friday, September 30th


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 (5×5)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts (Build to a peak set of 5 for the day)

*These do not have to be touch and go but reset and next pull should be within 5 seconds or so

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

21m/15w Calorie Row

14 Power Cleans (95/65)

7 Box Jumps (30/24)

Buy-Out

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

Posted in Workout of the Day.