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
Overhead Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats @ 70-75%
Or…
Back Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Back Squats @ 70-75%
Reverse Lunge (Back Racked) (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Reverse Lunges (Back Racked)
12 Glute Bridges
50ft KB Death March
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
12 DB Deadlifts
9 DB Hang Power Cleans
12 DB Front Racked Reverse Lunges
*EMOM including minute 1, complete 5 burpees
*RX – 45/25
*Level 2 – 35/20, 4 Burpees
*Level 1 – 25/15, 3 Burpees
*Athlete Notes – Goal is 4-8 rounds. Pick a burpee option that allows you to complete them in :10-:20 seconds each minute. DB’s should be moving continuously throughout the majority of the workout.
Buy-Out
Glute/Ham Accessory:
3x50ft KB Death March/15 Glute Bridges
Additional Conditioning Work
5×30 Calorie Row (Rest 1:1)