Friday, June 14th


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 (5×3)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts @ 89%

Or…

Back Squat (5×3)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squat @ 89%

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

Broken Bells (Time)

10-9-8-7-6-5-4-3-2-1

KB Swings (53/35)

Burpees

*100m Run After Each Set

*RX+ Hang Power Snatch (75/55)

*Level 2 – KB Swings (45/30)

*Level 1 – KB Swings (35/25)

*Athlete Notes – 9-15 minute range. Swings should be fast and unbroken each round.

Buy-Out

Glute/Ham Accessory:

3x50ft KB Death March/15 Glute Bridges

Additional Conditioning Work

3×1 Minute Max Double Unders (Rest 1 minute between efforts)