Friday, November 9th

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 (7×1)

Performance:

*Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Deadlift @ 90+% or…

*Build to a peak set for the day, with possible 1RM attempts as needed for those who have not tested recently, change to 1×1)

Or…

Back Squat (7×1)

Performance:

*Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Build to a peak set for the day, with possible 1RM attempts as needed for those who have not tested recently) or…

*Complete 7×1 @ 90%, change to 7×1

Front Squat (4×6)

Fitness:

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

6 Front Squats @ 65-70% of 1RM

15 Stiff Legged KB Deadlifts

:45-1:00 Plank Hold

Metcon (Time)

3 Rounds For Time:

60 Double Unders

20 Burpees

10 DB Hang Power Clean + Lunge (45/25 – 1 DB Hang Power Clean + 2 Front Racked Lunges)

*RX+ 100 Double Unders

*Level 2 – 30 Double Unders and DB Hang Power Clean + Lunge (35/20)

*Level 1 – 2:1 Single Unders and DB Hang Power Clean + Lunge (25/15)

*Athlete Notes – 9-12 minute range. DB complex should be completed in 1-2 sets per round.

Buy-Out

3×10 Reverse Lunges @ 40-50 % of 1RM Back Squat (Back Racked)

Additional Conditioning Work

2 x 1000m Row For Time (3 minutes rest between efforts)