Friday, July 5th


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 Heavy Single Arm Farmers Carry (Left)

10 Monster Band Clam Shells and Glute Bridges

50ft Heavy Single Arm Farmers Carry (Right)

10 Single Leg Deadlifts and Reverse Lunges

Overhead Squat (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats @ 70-75%

Or…

Back Squat (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Back Squats @ 70-75%

Reverse Lunge (Back Racked) (4×12)

Fitness:

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

12 Reverse Lunges (Back Racked)

12 Glute Bridges

50ft KB Death March

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds):

Minute 1: Calorie Row

Minute 2: High to Low Plank

Minute 3: Ground to OH (35/25# Plate)

*10 Second Rest Between Movements

*RX+ Handstand Hold (Sub for high to low plank), Ground to OH (45/35# Plate)

*Level 2 – Ground to OH (25/15# Plate)

*Athlete Notes – Pick a number of calories you can hit each round. High to low plank should be slow and steady, focus on no rocking.

Buy-Out

Glute/Ham Accessory:

3x50ft KB Death March/10 Glute Bridges

Additional Conditioning Work

5x:30 Assault Bike (1 minute rest between efforts)