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
Dynamic Warm-up
Skill Work/Activation
50ft KB Front Racked Lunge (R)
10 Monster Band Lateral Walks/Glute Bridges
50ft KB Front Racked Lunge (L)
10 Clam Shells/10 Monster Band Squats
Deadlift (6×2)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 75-85%
Or…
Paused Back Squats (1×8)
Paused Back Squats (1×6)
Paused Back Squats (1×6)
Paused Back Squats (1×8)
Performance:
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Paused Back Squats – Rep Scheme 8-6-6-8 (2 Second Pause)
Metcon (Time)
1 Round:
30 Push-ups
30 Burpees
30 Goblet Squats (53/35)
Then
3 Rounds:
10 Push-ups
10 Burpees
10 Goblet Squats
Then
6 Rounds:
5 Push-ups
5 Burpees
5 Goblet Squats
Buy-Out
Glute/Ham Accessory:
3×8 Alternating Cossack Squats/Max Sorenson Hold or 12 Superman
Additional Conditioning Work
3x750m Row or 800m Run (Rest 1:1)