Friday, April 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 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 (6×6)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Deadlifts @ 65%

Or…

Deadlift (4×8)

Fitness:

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

8 Deadlifts @ 50%

12 DB or KB Front Racked Lunges

10 Good Mornings (Plate or Bar)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

RX –

40 Double Unders

20 KB Swings (53/35)

10 Goblet Squats

*RX+ 60 Double Unders, (70/53) and 10 Pistols

*Level 2 – 25 Double Unders and (45/25)

*Level 1 – 80 Single Unders and (35/20)

*Athlete Notes – Goal is 4-5 rounds. Work on controlled sets of double unders, breaking on your own when needed. Swings should be unbroken, right into or short rest to reset before squats.

Buy-Out

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

Additional Conditioning Work

10 Minute Easy Pace Row