Friday, July 6th


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 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

Overhead Squat (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats (Build by feel to a 5 rep for the day)

*Sub 5×5 back squat if unable to OH squat and add back squat performance

Goblet Squat (4×10)

Fitness:

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

10 Tempo Goblet Squats @ 22X1

10 Good Mornings

10 Tempo Glute Bridges @ 21X3

Metcon (Time)

3 Rounds For Time:

15 Power Cleans (95/65)

15 Lateral Burpees

15 OHS (95/65)

*Sub front squat as needed for OHS

*Level 2 – 75/55

*Level 1 – 65/45

*Athlete Notes – 6-10 minute range. Work on touch and go power cleans in larger chunks throughout the workout. Try to push through unbroken on OHS.

Buy-Out

3×10 Good Mornings

Additional Conditioning Work

200m/150w Calorie Row with partner, alternating every 20m/15w