Friday, August 24th


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 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB OH Walking Lunge (R)

10 Monster Band Lateral Walk/Glute Bridges

50ft KB OH Walking Lunge (L)

10 PVC OH Squats

Paused Overhead Squats (5×4)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Paused OH Squats (Build off last week to a heavy set of 4 for the day)

*2 second pause at the bottom of each squat

Paused Back Squats (5×4)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Paused Back Squats (Build off last week to a heavy set of 4 for the day)

*2 second pause at the bottom of each squat

Front Squat + Back Squat (4×6)

Fitness:

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

3 Front Squats + 3 Back Squats @ 75% of 1RM Front Squat (Heavier than last week)

8 Good Mornings

12 KB (Farmers Carry) Reverse Lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

50 Double Unders

40 Air Squats

30 Sit-ups

20m/15w Push-ups

*RX+ 75 Double Unders and sub 12 HSPU for Push-ups

*Level 2 – 30 Double Unders

*Level 1 – 2:1 Singles, Anchored Sit-ups, Modified Push-ups

*Athlete Notes – Goal is 3-5 rounds. Double unders should be something you can hit in 1-2 sets, breaking on your own as needed. Focus on quality air squats over speed, keep a steady pace rather than breaking.

Buy-Out

3×8 Back Extensions (Weight if possible)

Additional Conditioning Work

1 Mile Run

*Complete with partner