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 (6×5)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 5 Deadlifts @ 74%
Or…
Deadlift (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Deadlifts @ 50-55%
20 Front Racked Lunges (Bar or double KB’s)
20 Glute Bridges
Metcon (Time)
21 Calorie Row
42 Wallballs (20/14)
21 Toes to Bar
15 Calorie Row
30 Wallballs
15 Toes to Bar
9 Calorie Row
18 Wallballs
9 Toes to Bar
*Level 2 – Hanging Knee Raises
*Level 1 – Wallballs 14/10 and Sit-ups
*Athlete Notes – 10-15 minute range. Break wallballs into manageable sets from the start if you wwon’t go unbroken. Scale toes to bar as needed.
Buy-Out
3 x Max Sorenson Hold (Rest as needed between efforts)
Additional Conditioning Work
Tabata Row