Monday, November 2nd


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

2 Minutes – T-Spine Mobility (Foam Roll/Cat & Camel/T-Spine Reach/Windmills)

2 Minutes – Wall Quad Stretch + 5 Glute Bridges + 10 Glute March

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Single Leg Deadlifts

10 Scap Push-ups

10 Banded Good Mornings

Deadlift (3×65%, 3×75%, 3×85%)

Controlled Negative – No Touch And Go – 3×65%, 3×75%, 3×85%

Deadlift (8×4)

EMOM For 8 Minutes (8 Sets) Complete 4 Touch and Go Deadlifts @ 65%

Metcon (AMRAP – Reps)

EMOM For 12 Minutes (4 Sets) Complete:

Minute 1 – 50 Double Unders (2:1 Singles)

Minute 2 – 20 Barbell Lunges (75/55 – Back Racked)

Minute 3 – Max Rep Push-ups

RX+ Max Rep HSPU

Buy-Out

3×10 Glute Ham Raise (Weight if possible)

Posted in Workout of the Day.