Friday, August 23rd

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 (5×4)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Paused OH Squats (Build off last week to a peak set of 4 for the day)

*2 second pause at the bottom of each squat

Or…

Paused Back Squat (5×4)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Paused Back Squats (Build off last week to a heavy set of 4 for the day)

*2 second pause at the bottom of each squat

Landmine Squat (4×8)

Fitness:

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

8 Landmine Squats

15 Banded Good Mornings

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

Wooterpalooza (AMRAP – Reps)

AMRAP 9 Minutes:

3 Power Snatches (75/55)

3 OH Squats

6 Power Snatch

6 OH Squats

9 Power Snatch

9 OH Squats

*20 Double unders after each set

*Continue to add 3 reps to each movement until time expires

*RX+ 30 Double unders after each set

*Level 2 – (65/45), 10 Double Unders

*Level 1 – (55/35), 40 Single Unders

*Athlete Notes – Sub power clean + front squat if no snatch/ohs.

Buy-Out

Glute/Ham Accessory:

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

Additional Conditioning Work

1 Mile Run