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
Sumo Deadlift (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Sumo Deadlifts (Start light and build to a peak set of 3 for the day)
Or…
Back Squat (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Back Squats (Start light and build to a peak set of 3 for the day)
Stiff Legged KB Deadlift (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Stiff Legged KB Deadlifts (2 KB’s)
10 Goblet Squats
20 Banded Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
10 Deadlifts (185/125)
15m/12w Push-ups
20 Jumping Lunges
30 Double Unders
*RX+ 12m/9w Strict Ring Dips (sub for Push-ups), 60 Double Unders
*Level 2 – Deadlifts (155/105), Step Back Lunges, 15 Double Unders
*Level 1 – Deadlifts (115/75), Step Back Lunges, 2:1 Single Unders
*Athlete Notes – Goal is 3-6 rounds. Deadlifts should be light and unbroken throughout, work on strong touch and go reps.
Buy-Out
3×10 Back Extension/:30 Banded Squat Hold
Additional Conditioning Work
20 Rounds: Row :10 Sprint/:20 Easy