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 3:00 Minutes For 15 Minutes (6 Sets) Complete 8 Deadlifts in clusters of 4+4 @ 68-74%
Or…
Back Squat (6×8)
Performance:
Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 8 Back Squats in clusters of 4+4 @ 68-74%
Deadlift (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Deadlifts @ 50%
16 (8/Leg) KB Split Squat (Farmers Hold)
:30 Goblet Squat Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
20 Alternating DB Snatches (45/25)
10 Pull-ups
*RX+ 60 Double Unders, 15 CTB Pull-ups
*Level 2 – 20 Double Unders, DB Snatch (35/20)
*Level 1 – 2:1 Single Unders, DB Snatch (25/15)
*Athlete Notes – Goal is 3-6+ rounds. DB Snatches should be completed in 1-2 sets each round.
Buy-Out
Glute/Ham Accessory:
3×10 Good Mornings/DB Split Squats (Each Side)
Additional Conditioning Work
2x1000m Row (Rest 1:1)