Friday, April 19th


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 (6×6)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Deadlifts @ 65%

Or…

Back Squat (6×6)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Back Squats @ 65%

Deadlift (4×8)

Fitness:

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

8 Deadlifts (50% or less)

12 Alternating Reverse Lunges

1 Minute Alternating Band Lateral Walk

Metcon (3 Rounds for reps)

EMOM For 12 Minutes (3 Rounds):

Minute 1: Max Double/Single Unders

Minute 2: Max DB Step-ups (1×45/25 to 24/20″)

Minute 3: Max Burpees

Minute 4: Rest

*Level 2 – DB Step-ups (35/20)

*Level 1 – DB Step-ups (25/15)

*Athlete Notes – Pick a weight you can move continuously for the majority of the minute for DB step-ups.

Buy-Out

Glute/Ham Accessory:

3×10 Back Extensions/Barbell Row (Heavier than last week)

Additional Conditioning Work

4x500m Row (2 minutes rest between efforts or alternate with a partner)