Friday, July 20th


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 (5×4)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 OH Squats @ 75-85% of 1RM (Try to increase from last week)

Or…

Back Squat (5×4)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Back Squats @ 75-85% of 1RM (Try to increase from last week)

Single Leg Squat (4×10)

Fitness:

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

10 Single Leg Squats (5 Each Leg: Weight as needed, use 12-18″box/plates)

10 Good Mornings

1 Minute Banded Glute March

Metcon (Time)

20 Power Cleans (115/75)

20 Lateral Burpees

20 Front Squats

20 Lateral Burpees

20 Power Cleans

*RX+ 135/95

*Level 2 – 95/65

*Level 1 – 75/55

*Athlete Notes – 8-12 minute range. Barbell weight should be something you can cycle for 3-5 reps on power cleans, and 2-3 total sets on front squats.

Buy-Out

3×15 Good Mornings

Additional Conditioning Work

4x200m Sprint

2x100m Sprint

*Complete with partner alternating, 4 each/2 each