Tuesday, August 30th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretches and Hip Mobility

2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft Heavy Single Arm Farmers (Left)

10 Monster Band Lateral Walk

50ft Front Rack Carry (Right)

10 Monster Band Glute Bridges

*2nd Round: Monster Band Goblet Squats & Split Lunges

Front Squat (1×8)

Front Squat (1×6)

Front Squat (1×6)

Front Squat (1×8)

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Front Squats @ Rep Scheme:

8-6-6-8

*No tempo or pause moving forward but continue to control the negative portion of the movement and practice speed and timing on the drive out of the squat

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*Sub front squats as needed

*20 Minute Cap – Scale weight as needed

Buy-Out

3 Rounds Not For Time:

10 Reverse Lunges (Back Squat Rack)

10 Glute Bridges

20-25 GHD Sit-ups

Posted in Workout of the Day.