Friday, May 3rd


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

500m Row or 400m Run

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 (6×2)

Performance:

Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 71%

Or…

Back Squat (6×2)

Performance:

Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Back Squats @ 71%

Deadlift (4×5)

Fitness:

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

5 Deadlifts (60-65%)

16 Alternating Reverse Lunges

1 Minute Banded Glute Bridges

Metcon (Time)

3 Rounds For Time:

500m Row

15 Jumping Lunges

15 KB Swings (53/35)

15 Jumping Lunges

*RX+ KB Swings (70/53)

*Level 2 – KB Swings (45/30)

*Level 1 – KB Swings (35/15), Reverse Lunges

*Athlete Notes – 8-14 minute range. KB swings should be unbroken each round.

Buy-Out

Glute/Ham Accessory:

3×10 Back Extensions/Barbell Row

Additional Conditioning Work

1 Mile Run