Friday, September 13th


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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

Overhead Squat (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 OH Squat (Start light and build to a heavy single for the day, possible 1RM attempts)

Back Squat (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start light and build to a heavy single for the day, possible 1RM attempts)

Back Squat (4×8)

Fitness:

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

8 Back Squats @ 50-60%

10 Stiff Legged KB Deadlifts

15 Tempo Glute Bridges @31X1

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

100m Run

10 Sit-ups

10 Reverse Lunges (Goblet Hold – 45/25)

10 Push-ups

*RX+ V-ups, Reverse Lunges (70/53), Ring Dips

*Level 2 – Reverse Lunges (35/20), Band Assisted Push-ups

*Level 1 – Reverse Lunges (25/15), Box Push-ups

*Athlete Notes – Goal is 4-7+ 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

10x100m Row (:20 rest between efforts)