Friday, July 12th


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 (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats @ 70-80% of 1RM

Or…

Back Squat (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Back Squats @ 70-80% of 1RM

Romanian Deadlift (4×12)

Fitness:

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

12 Romanian Deadlifts @ 40% of 1RM Back Squat

20 KB Reverse Lunges (10/side – Goblet Hold)

20 Banded Glute Bridges

Metcon (Time)

500m Row

21-15-9

DB Front Squats (45’s/25’s)

Lateral Burpees (Over DB’s)

500m Row

*Level 2 – DB’s (35/20)

*Level 1 – DB’s (25/15)

*Athletes Notes – 8-12 minute range. DB front squats should be unbroken each round.

Buy-Out

Glute/Ham Accessory:

3x50ft OH Walking Lunge/:30-:45 Sorenson Hold

Additional Conditioning Work

2x200m Sprint

4x100m Sprint

*Complete with partner alternating, 2 each/4 each