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 Heavy Single Arm Farmers Carry (Left)
10 Monster Band Clam Shells and Glute Bridges
50ft Heavy Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts and Reverse Lunges
Deadlift (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Deadlifts in clusters of 2+2 as needed @ 74-80%
Or…
Back Squat (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squats in clusters of 2+2 as needed @ 74-80%
Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Deadlifts @ 60-65%
16 (8/Leg) KB Split Squat (Double KB Front Rack Hold)
:30 Goblet Squat Hold
Metcon (Time)
3 Rounds For Time:
21m/18w Calorie Row
16 V-ups
16 Reverse Front Racked Lunges @ 40-50% of 1RM Front Squat up to (165/115)
*Level 2 – Knee Tucks
*Level 1 – 2:1 Sit-ups
*Athlete Notes – 8-15 minute range. Lunges should be unbroken, 2 sets max in later rounds.
Buy-Out
Glute/Ham Accessory:
3×10 Good Mornings/DB Split Squats (Each Side)
Additional Conditioning Work
2x800m Run (Rest 1:1)