Friday, May 4th


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 (6×2)

Performance:

Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Deadlifts @ 71%

Or…

Romanian Deadlift (4×10)

Fitness:

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

10 Romanian Deadlifts @ 40-50% of 1RM Back Squat

20 DB Farmers Carry Reverse Lunges (Start with both feet on 45# Plate)

20 Banded Glute Bridges

Metcon (Time)

3 Rounds For Time:

RX –

400m Run

15 Jumping Lunges

10 DB Squat Cleans (45/25)

15 Jumping Lunges

*RX+ Squat Cleans (115/75)

*Level 2 – 35/20

*Level 1 – 25/15 and Reverse Lunges

*Athlete Notes – 12-15 minute range. Pick a weight you can do in 1-2 sets without a long break between.

Buy-Out

3×10 Good Mornings/Back Extensions (Heavier than last week)

Additional Conditioning Work

3x500m Row (2 Minute Rest Between Efforts)