CrossFit Vae Victis – CrossFit
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 (6×8)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Deadlifts @ 62%
Or…
Deadlift (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Deadlifts (40% or less)
10 DB Single Leg Glute Bridges
10 Good Mornings (Plate or Bar)
Metcon (Time)
3 Rounds For Time:
RX –
400m Run
15 Power Cleans (115/75)
15m/10w Push-ups or Ring Push-ups
*RX+ 135/95 and 15 HSPU
*Level 2 – (95/65)
*Level 1 – (75/55)
*Athlete Notes – 10-12 minute range. Work on stringing together power cleans in sets of 3-5 throughout the entire workout, and completing perfect push-ups, scale them as needed.
Buy-Out
3×10 Good Mornings/Back Extensions
Additional Conditioning Work
3 Rounds AFAP: 50 Double Unders/25 Air Squats