Friday, June 8th


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

Deadlift (5×4)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Deadlifts @ 86%

Tempo Deadlift (4×8)

Fitness:

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

8 Tempo Deadlifts (31X2) @ 55-60%

10 DB Step-ups

30 Seconds High to Low Planks (Push-up to Elbows)

Metcon (Time)

200m Run

40 Wallballs (20/14)

12 Box Jumps (24/20)

200m Run

30 Wallballs

15 Box Jumps

200m Run

20 Wallballs

18 Box Jumps

200m Run

10 Wallballs

21 Box Jumps

*Level 2 – Wallballs (14/10) and Box Jumps (20/18)

*Level 1 – Scale box jumps as needed, work jumps if possible, not step-ups

*Athlete Notes – 12-18 minute range. Try to have a set plan for each set of wallballs.

Buy-Out

3 x Max Sorenson Hold (Rest as needed between efforts)

Additional Conditioning Work

5000m Row