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
400m Run or 500m Row
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
Back Squat (5×6)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Back Squats @ 75-80%
Or…
Romanian Deadlift (5×6)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Romanian Deadlifts @ 60-70% of 1RM Back Squat
Tempo Goblet Squats (32X1) (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Tempo Goblet Squats @ 21X1
10 Back Extensions
:20-:30 (Each Side) Side or Star Plank (Rest as needed between sides)
Metcon (Time)
30 Wallballs (20/14)
15 Power Cleans (135/95)
30 Wallballs (20/14)
15 Shoulder to Overhead (135/95)
30 Wallballs
15 Power Cleans
30 Wallballs
*RX+ 155/105
*Level 2 – 115/75
*Level 1 – 95/65
*Athlete Notes – 10-16 minute range. Barbell movements should be something you could complete in 3 sets even if completing singles. Break wallballs into smaller manageable sets each round with short rests.
Buy-Out
4×6 Tempo Good Mornings @ 31X1/20 Glute Bridges
Additional Conditioning Work
Tabata Assault Bike