Friday, August 30th


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

Paused Overhead Squats (5×3)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Paused OH Squats (Start light and build to a heavy set of 3 for the day)

*2 second pause at the bottom of each squat

Or…

Paused Back Squats (5×3)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Paused Back Squats (Start light and build to a heavy set of 3 for the day)

*2 second pause at the bottom of each squat

Landmine Squat (4×10)

Fitness:

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

10 Landmine Squats

12 Banded Good Mornings

20 Alternating Glute Bridges (Double Leg Up/Single Leg Down)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

100m Run

10 KB Swings (53/35)

10m/8w Push-ups

10 Alternating Reverse Lunges (Goblet – 53/35)

*RX+ KB (70/53)

*Level 2 – KB (45/30), Banded Push-ups

*Level 1 – KB (35/25), Box Push-ups

*Athlete Notes – Goal is 4-8 rounds. Swings and lunges should be unbroken each round. Scale push-ups as needed.

Buy-Out

Glute/Ham Accessory:

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

Additional Conditioning Work

8 x :30on/:15off double unders/jump rope