Friday, November 23rd


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

Back Squat (3×10)

Performance:

Every 4 Minutes For 8 Minutes (3 Sets): In no more than 3 sets, find a 10RM Back Squat (warm-up with a few sets of 5 before your attempts at 10RM)

Or…

Deadlift (5×5)

Performance:

Every 3 Minutes For 12 Minutes (5 Sets) Complete 5 Deadlifts @ 75%

Front Squat (4×5)

Fitness:

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

5 Front Squats @ 75-80% of 1RM

10 Tempo Stiff Legged KB Deadlifts @ (31X1)

Accumulate 1:00 Plank Hold

Metcon (Time)

3 Rounds For Time:

15m/12w Calorie Row

20 Front Racked Lunges @ 30-35% of 1RM Front Squat

15 Toes to Bar

*RX+ 20m/16w Row, 20 Lunge, 20 T2B

*Level 2 – DB Lunge, Knee Raises

*Level 2 – Unweighted Lunge, Knee Raises or Sit-ups

*Athlete Notes – 6-12 minute range. Front racked lunges are intentionally light and should be done unbroken, max 2 sets each round. Toes to bar should be in small sets, moving to quick singles as needed in the last round.

Buy-Out

3×6 Reverse Lunges @ 65-75% of 1RM Back Squat (Back Racked)

Additional Conditioning Work

8x100m Run (30 seconds between efforts)