CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll/Lax Ball Calves, Hamstrings, Glutes, T-Spine and Lats

2 Minutes – Barbell Quad/Hip Flexor Mash

1-2 Minutes – Cross Legged Single Leg Squat/Hip Opener (Use Pull-up Rig for Support)

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Single Leg Deadlifts

10 Weighted Glute Bridges (Barbell on hips)

10 Back Squats

Back Squat (1×4 @ 70%)

Back Squat (3×4 @ 80%)

*After each set of squats complete a 30 second ring support or push-up plank hold

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Sub 30-20-10 Push-ups

Heavy Elizabeth (Time)

15-12-9

Squat Cleans (185/125)

Weighted Ring Dips (45/25)
*Heavy Elizabeth option for those looking to get a more strength based workout in, do not scale up just to scale up, go fast or go heavy

Extra Credit

4×10 Bulgarian Split Squats

*If you’ve been doing these Farmers Carry style and feel confident with them, try to complete in DB or KB Front Rack Position.