Friday, March 29th


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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 (5×5)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Deadlifts @ 70-75%

Tempo Deadlift (5×5)

Fitness:

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

5 Tempo Deadlifts @ 31X1

20 Glute Bridges

15 Barbell Rows

Metcon (AMRAP – Rounds and Reps)

Partner WOD –

AMRAP 15 Minutes:

42 Wallballs (20/14)

30 Hang Power Cleans (115/75)

18 Strict Ring Dips

*RX+ Wallballs (30/20), HPC (135/95)

*Level 2 – Wallballs (14/10), HPC (95/65), Band Assisted Dips or Bar Dips

*Level 1 – Wallballs (10), HPC (75/55), Box Dips or 30 Push-ups

*Athlete Notes – Break everything into even, quick sets with your partner, one person should always be working.

Buy-Out

4×15 Glute Bridges/3x:45-1:00 Sorenson Hold

Additional Conditioning Work

3 Round For Time: 20 Cal Bike/60 Double Unders (Rest 1 Minute Between Efforts)