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 KB OH Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB OH Walking Lunge (L)
10 PVC OH Squats
Overhead Squat (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 OH Squats @ 80-85%
Or…
Back Squat (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Back Squats @ 80-85%
Romanian Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Romanian Deadlifts
12 Alternating Step-ups (Farmers Carry)
20 Banded Glute Bridges
Metcon (Time)
400m Run
25 Hang Power Cleans (95/65)
100 Air Squats
25 Hang Power Cleans
400m Run
*RX+ HPC (115/75)
*Level 2 – HPC (75/55)
*Level 1 – HPC (65/45)
*Athlete Notes – 8-14 minute range. Hang power clean weight should be between 40-50% of your 1RM clean and you should be able to complete in 1-2 sets each time.
Buy-Out
Glute/Ham Accessory:
3×10 Band Hamstring Curls/:45-1:00 Sorenson Hold
Additional Conditioning Work
4x500m Row (Rest 1:1)