Friday, November 16th


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

Deadlift (5×5)

Performance:

Every 3 Minutes For 12 Minutes (5 Sets) Complete Deadlifts:

Sets 1 and 2: 2×5 Deadlifts @ 60%

Sets 3 and 4: 2×5 Deadlifts @ 70%

Set 5: 1×5+ Deadlifts @ 75-80%

*Last set is a max rep set

Or…

Back Squat (5×5)

Performance:

Every 3 Minutes For 12 Minutes (5 Sets) Complete Back Squats:

Sets 1 and 2: 2×5 Back Squats @ 60%

Sets 3 and 4: 2×5 Back Squats @ 70%

Set 5: 1×5+ Back Squats @ 75-80%

*Last set is a max rep set

Front Squat (4×5)

Fitness:

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

5 Front Squats @ 70-75% of 1RM

10 Tempo Stiff Legged KB Deadlifts @ (31X1)

Accumulate 1:00 Plank Hold

Rocky Rowed (Time)

500m Row

5 Clean and Jerks (135/95)

20 Wallballs (20/14)

10 Clean and Jerks

30 Wallballs

15 Clean and Jerks

40 Wallballs

500m Row

*RX+ Clean and Jerks (155/105)

*Level 2 – Clean and Jerks (115/75) and Wallballs (14/10)

*Level 2 – Clean and Jerks (95/65) and Wallballs (10)

*Athlete Notes – 12-18 minute range. Cleans should be moderately heavy but able to be completed in quick singles at 5-10 seconds per rep throughout the workout. Break each set of wallballs into smaller manageable sets with short breaks.

Buy-Out

3×8 Reverse Lunges @ 50-60% of 1RM Back Squat (Back Racked)

Additional Conditioning Work

8x100m Run (30 seconds between efforts)