Friday, June 15th


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 (5×3)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts @ 89%

Or…

Tempo Deadlift (4×6)

Fitness:

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

6 Tempo Deadlifts (31X2) @ 65-70%

8 (Each Leg) Tempo Single Leg Box Squats (31X1) *use box or bench

30-45 Second Plank Hold

Metcon (Time)

2 Rounds:

10 Power Snatch (115/75)

12 Burpees

Then…

2 Rounds:

10 Power Snatch (75/55)

12 Burpees

*RX+ Round 1 (135/95) and Round 2 (95/65)

*Level 2 – Round 1 (95/65) and Round 2 (65/45)

*Level 1 – 20 Alternating DB Snatches

*Athlete Notes – 6-12 minute range. First weight should be moderately heavy but something you can touch and go or do quick singles. Second weight should be light and fast, aiming for unbroken on last two sets.

Buy-Out

3×15 Back Extensions (Weight as needed)

Additional Conditioning Work

8x100m Relay Sprints with partner

Posted in Workout of the Day.