Friday, August 3rd


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

500m Row or 400m Run

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

Overhead Squat (5×2)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 OH Squats @ 90-90+% of 1RM (Try to increase from last week)

Back Squat (5×2)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Back Squats @ 90-90+% of 1RM (Try to increase from last week)

Front Squat + Back Squat (4×10)

Fitness:

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

5 Front Squats + 5 Back Squats @ 50% of 1RM Front Squat

20 Banded Good Mornings

20 Banded Glute Bridge

Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

10 Double Unders

10 KB Swings (53/35)

10 Jumping Lunges

20 Double Unders

15 KB Swings

15 Jump Jumping Lunges

30 Double Unders

20 KB Swings

20 Jumping Lunges

Continue to add 10 double unders/5 swings and lunges each round until time expires….

*RX+ 20/40/60/80/100, etc on double unders

*Level 2 – 20 double unders each round, no increase. KB Swings (40/25)

*Level 1 – 2:1 singles per round and KB Swings (35/20)

*Athlete Notes – Pick a double under option that keeps you moving steadily through each round. Try to hit planned sets, breaking on your own before missing. KB Swings should be unbroken for the majority of the workout.

Buy-Out

3×12 Back Extensions

Additional Conditioning Work

6x200m Sprint

*Complete with partner alternating (6 each)