Friday, April 12th


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 (6×8)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Deadlifts @ 62%

Or…

Back Squat (6×8)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Back Squats @ 62%

Deadlift (4×10)

Fitness:

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

10 Deadlifts (40% or less)

16 Alternating Reverse Lunges

1 Minute Alternating Band Lateral Walk

Metcon (Time)

3 Rounds For Time:

250m Row

21/15/9 KB Goblet Squats (53/35)

200m Run

*RX+ Goblet Squats (70/53)

*Level 2 – Goblet Squats (45/30)

*Level 1 – Goblet Squats (35/25)

*Athlete Notes – 8-12 minute range. Try to maintain the same steady pace on all rows/runs. Goblet squats should be unbroken each round, slow and steady, good reps.

Buy-Out

Glute/Ham Accessory:

3×10 Back Extensions/Barbell Row

Additional Conditioning Work

EMOM For 10 Minutes: 10 Burpees AFAP