Friday, May 17th


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 (6×4)

Performance:

Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 4 Deadlifts @ 77%

Or…

Back Squat (6×6)

Performance:

Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 6 Back Squats @ 77%

Deadlift (4×10)

Fitness:

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

10 Deadlifts @ 50%

20 (10/Leg) KB Split Squat (Farmers Hold)

:30 Goblet Squat Hold

Metcon (5 Rounds for time)

Every 3 Minutes For 12 Minutes (5 Rounds):

200m Run

7 Power Cleans @ 50% up to (155/105)

20 Air Squats

*Each round scored for time/Rest remainder of 3 minutes

*Athlete Notes – Power cleans should be :15-:30 per round, cycling or quick singles.

Buy-Out

Glute/Ham Accessory:

3×8 Good Mornings/DB Split Squats (Each Side)

Additional Conditioning Work

1 Mile Run