Friday, January 4th

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

Back Squat (5×4)

Performance:

Every 3 Minutes For 12 Minutes (5 Sets) Complete 4 Back Squats @ 85-90%

Or…

Romanian Deadlift (5×4)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Romanian Deadlifts @ 70-80% of 1RM Back Squat

Elevator Goblet Squats (5×8)

Fitness:

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

8 Elevator Goblet Squats (2 Second Hold @ ¼ down, ½ down, below parallel)

8 Tempo Stiff Legged Deadlifts @31X1

:20-:30 Hollow Rock

Quadzilla (Time)

400m Run

21 Front Squats (115/75)

21 Box Jump Overs (24/20)

400m Run

15 Front Squats

15 Box Jump Overs

400m Run

9 Front Squats

9 Box Jump Overs

*RX+ 135/95

*Level 2 – 95/65

*Level 1 – 75/55

*Athlete Notes – 10-16 minute range. Front squats should be something you can complete in 1-2 sets, break into one big set and one small set for 21 and 15. Steady on box jump overs.

Buy-Out

4×5 Glute Ham Raise/10 (Each Side) Single Leg Glute Bridges

Additional Conditioning Work

6x250m Row (Rest 1 minute between efforts)