Friday, September 6th


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

Coaches Choice 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 (5×2)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Paused OH Squats (Start light and build to a heavy set of 2 for the day)

*2 second pause at the bottom of each squat

Or…

Paused Back Squats (5×2)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Paused Back Squats (Start light and build to a heavy set of 2 for the day)

*2 second pause at the bottom of each squat

Back Squat (4×10)

Fitness:

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

10 Back Squats @ 40-50%

12 Stiff Legged KB Deadlifts

10 Tempo Glute Bridges @ 31X1

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

21m/15w Calorie Row

15 Wallballs (20/14)

9 Ring Dips

*RX+ Strict HSPU

*Level 2 – Wallballs (14/10), Band Assisted Ring Dips

*Level 1 – Wallballs (10), 15m/10w Push-ups

*Athlete Notes – Goal is 3-6 rounds. Try and complete big sets of wallballs, 1-2 sets each round. Scale ring dips as needed.

Buy-Out

Glute/Ham Accessory:

3×1 Minute Wall Squat Hold (Goblet Hold)/10 Back Extensions

Additional Conditioning Work

6x200m Run (Rest 1 minute between rounds)

Posted in Workout of the Day.