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 (6×1)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 1 OH Squat 90+% of 1RM
Back Squat (6×1)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 1 Back Squat @ 90+% of 1RM
Landmine Squat (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Landmine Squats
12 Banded Good Mornings
20 Alternating Glute Bridges (Double Leg Up/Single Leg Down)
Metcon (Time)
800m Run
21-15-9
Deadlifts @ 50% of 1RM up to (225/155)
Step Down Box Jumps (24/20)
400m Run
*Level 2 – Step Down Box Jumps (20/18)
*Level 1 – 400m/200m Run, Step Down Box Jumps (18/12)
*Athlete Notes – 9-15 minute range. Deadlifts should be completed in 1-2 sets per round. Slow steady step down box jumps trying to get the heart rate down before next set of deadlifts.
Buy-Out
Glute/Ham Accessory:
3×1 Minute Wall Squat Hold (Goblet Hold)/10 Back Extensions
Additional Conditioning Work
3000m Row