Friday, December 7th


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 (4×8)

Performance:

Every 4 Minutes For 12 Minutes (4 Sets) Complete 8 Back Squats @ 60-65%

Or…

Romanian Deadlift (4×8)

Performance:

Every 4 Minutes For 12 Minutes (4 Sets) Complete 8 Romanian Deadlifts @ 40-50% of 1RM Back Squat

Banded Goblet Squat (4×10)

Fitness:

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

10 Banded Goblet Squat (Band under feet/through KB/DB handle)

8-10 Tempo Good Mornings @ 41X1

:20-:30 (Each Side) Side or Star Plank (Rest as needed between sides)

Metcon (Time)

21-15-9

Calorie Row

Deadlifts (185/125)

Air Squats x 2

*RX+ Deadlifts (225/155), Pistols x 2

*Level 2 – Deadlifts (155/105)

*Level 1 – Deadlifts (135/95)

*Athlete Notes – 6-12 minute range. Deadlifts should be completed in 1-2 sets each round.

Buy-Out

4×6-8 (Each Leg) Double KB Front Racked Lateral Step-up/20 Banded Pull-Through

Additional Conditioning Work

8x100m Run (30 seconds between efforts)