Tuesday, September 27th

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 Front Squats

*Monster band front squats done as a group, focus on tempo, hold in bottom and full range of motion

Front Squat (5-3-3-1-1-1-1)

Every 2:30 Minutes For 15 Minutes (7 Sets) Complete Front Squats @ Rep Scheme:

5-3-3-1-1-1-1

Following 2 warm-up sets between 40-60% – begin working sets at approximately 75% for set of 5, then build by feel, working up to new 1RM for the day

*Coach should be present for all 1RM attempts to ensure full depth is achieved

Metcon (AMRAP – Reps)

Against an 8 Minute Running Clock:

Complete 750m Row

Max Burpees in Remaining Time

Buy-Out

3 Rounds Not For Time:

10 Back Extensions

10 Glute Bridges

Posted in Workout of the Day.