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
Dynamic Warm-up
Skill Work/Activation
50ft Front Racked Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft Front Racked Walking Lunge (L)
10 PVC Squats
Deadlift (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts (Build to a peak set of 5 for the day or complete 5×5 at a working weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
12 Deadlifts at 50% of 1RM
12m/9w Push-ups
18 Air Squats
@ 0:00, 5:00 and 10:00…Run 400m
*RX+ 9m/6w HSPU
*Level 2 – Band Assisted Push-ups
*Level 1 – Box Push-ups
Buy-Out
Glute/Ham Accessory:
3×1 Minute Wall Squat Hold (Goblet Hold)/10 Good Mornings
Additional Conditioning Work
6x250m Row (1:00 rest between efforts)