Tuesday, November 1st

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

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Heavy Single Arm Farmers Carry (Left)

10 Monster Band Lateral Walk

50ft Heavy Single Arm Farmers Carry (Right)

10 Monster Band Glute Bridges

Paused Back Squats (1×6)

Paused Back Squats (1×4)

Paused Back Squats (1×4)

Paused Back Squats (1×6)

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

6-4-4-6 @ (3 Second Hold)

Metcon (Time)

3 Rounds For Time:

400m Run

15 Front Squats (135/95)

15 Box Jumps (24/20)

Comp Track: Squat Cleans (135/95)

Buy-Out

3 Rounds Not For Time:

10 Reverse Lunges

10 Back Extensions

Posted in Workout of the Day.