Friday, July 19th


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

Overhead Squat (5×4)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 OH Squats @ 75-85% of 1RM

Or…

Back Squat (5×4)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Back Squats @ 75-85% of 1RM

Romanian Deadlift (4×10)

Fitness:

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

10 Romanian Deadlifts @ 50% of 1RM Back Squat

16 KB Reverse Lunges (8/side – Goblet Hold)

20 Banded Glute Bridges

Really Hot & Kinda Heavy (Time)

20 Power Cleans @ 50% of 1RM Clean up to (135/95)

20 Lateral Burpees

20 Front Squats

20 Lateral Burpees

20 Power Cleans

*Athlete Notes – 6-12 minute range.

Buy-Out

Glute/Ham Accessory:

3x50ft OH Walking Lunge/:45-1:00 Sorenson Hold

Additional Conditioning Work

4x200m Sprint

2x100m Sprint

*Complete with partner alternating, 4 each/2 each