Friday, June 28th


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

Deadlift (9×1)

Performance:

Every 2:00 Minutes For 16 Minutes (9 Sets) Complete Deadlifts @ Percentages Below, Building to Establish New 1RM

70×3, 80×2, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1

Warm-up: 40×5, 50×5, 60×3

Or…

Back Squat (9×1)

Performance:

Every 2:00 Minutes For 16 Minutes (9 Sets) Complete Back Squats @ Percentages Below, Building to Establish New 1RM

70×3, 80×2, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1

Warm-up: 40×5, 50×5, 60×3

Reverse Lunge (Back Racked) (4×10)

Fitness:

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

10 Reverse Lunges (Back Racked)

15 Glute Bridges

50ft KB Death March

Metcon (Time)

3 Rounds For Time:

50 Double Unders

16 Alternating DB Step-ups (45/25 to 24/20″)

400m Run

*RX+ 100 Double Unders

*Level 2 – 25 Double Unders

*Level 1 – 100 Single Unders and DB Lunges or unweighted

*Athlete Notes – 10-15 minute range. Single DB for DB Step-ups, make sure you’re hitting extension on each rep.

Buy-Out

Glute/Ham Accessory:

3x50ft KB Death March/15 Glute Bridges

Additional Conditioning Work

5 Minute Row