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 (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Sumo Deadlift (Start at 75-80% and build to a peak single for the day or complete 7×1 at a working weight)
Or…
Back Squat (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start at 75-80% and build to a peak single for the day or complete 7×1 at a working weight)
Stiff Legged KB Deadlift (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Stiff Legged KB Deadlifts (2 KB’s)
8 Goblet Squats
20 Banded Glute Bridges
Running of the Bells (Time)
10-9-8-7-6-5-4-3-2-1
KB Swings (70/53)
*100m Run after each set
*Level 2 – KB Swings (45/30)
*Level 1 – KB Swings (35/25)
Buy-Out
3×8 Back Extension/:30 Banded Squat Hold
Additional Conditioning Work
10 Rounds: Row :20 Sprint/:40 Easy