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 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 (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts @ 80-85%
Or…
Back Squat (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squats @ 80-90%
Deadlift (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Deadlifts
12 (Each leg) RFE Front Racked DB/KB Split Squats
12 Alternating Step-ups (Farmers Carry Hold)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
15 Deadlifts @ 50% of 1RM up to (225/155)
15m/12w Push-ups
15 Goblet Squats (53/35)
*Level 2 – Goblet Squats (45/25)
*Level 2 – Goblet Squats (35/15) or Air Squats
*Athlete Notes – Goal is 3-5 rounds. Deadlifts and squats should both be light and complete unbroken.
Buy-Out
Glute/Ham Accessory:
3×8 (Each leg) Bulgarian Split Squats/Glute Ham Raises
Additional Conditioning Work
8 x 200m Run