Friday, April 10th


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

400m Run or 500m Row

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

Paused Overhead Squats (5×5)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Paused OH Squats @ 65-75%

*2 second pause at the bottom of each squat

Or…

Paused Back Squats (5×5)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Paused Back Squats @ 65-75%

*2 second pause at the bottom of each squat

Metcon (Time)

2:00 Run

21 Power Cleans (95/65)

21 Front Squats (95/65)

2:00 Run

15 Power Cleans

15 Front Squats

2:00 Run

9 Power Cleans

9 Front Squats

*10 lateral burpees each time you drop the bar within a round. You may drop between rounds

Buy-Out

Glute/Ham Accessory:

3×1 Minute Wall Squat Hold (Goblet Hold)/12 Good Mornings

Additional Conditioning Work

5/4/3/2/1 Minute Sprints (Rest 1:1 after each effort)

Posted in Workout of the Day.