Friday, November 24th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/Lats

3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation

2 Minutes – T-Spine/Lat Mobility and Activation

Warm-up

500m Row or 400m Run

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

Back Squat (3×10)

In no more than 3 sets, find a 10RM Back Squat (warm-up with a few sets of 5 before your attempts at 10RM)

*Aim for 80%

Metcon (Time)

3 Rounds For Time:

400m Run

21 Front Racked Lunges (95/65)

15 Toes to Bar

Buy-Out

3×10 Single Leg Deadlift (Each leg)/Back Extensions (Heavier than last week)

Posted in Workout of the Day.