Friday, September 20th

CrossFit Vae Victis – CrossFit

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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

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB OH Walking Lunge (R)

10 Monster Band Lateral Walk/Glute Bridges

50ft KB OH Walking Lunge (L)

10 PVC OH Squats

Deadlift (5×5)

Performance:

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

Back Squat (4×6)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

6 Back Squats @ 60-70%

12 Stiff Legged KB Deadlifts

15 Tempo Glute Bridges @31X1

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

6 Deadlifts @ 70% of todays heaviest set up to (315/205)

12m/9w Push-ups

18 Air Squats

@ 0:00, 6:00 and 12:00…Run 400m

*RX+ HSPU

*Level 2 – Band Assisted Push-ups

*Level 1 – Box Push-ups

*Athlete Notes – Goal is 4-6+ rounds. Rounds should be fast with no movements slowing down the pace. Rest during transitions/between movements.

Buy-Out

Glute/Ham Accessory:

3×1 Minute Wall Squat Hold (Goblet Hold)/10 Back Extensions

Additional Conditioning Work

6x250m Row (1:00 rest between efforts)