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 (6×6)
Performance:
Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 6 Deadlifts in clusters of 3+3 @ 71-77%
Or…
Back Squat (6×6)
Performance:
Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 6 Back Squats in clusters of 3+3 @ 71-77%
Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Deadlifts @ 55-60%
20 (10/Leg) KB Split Squat (Farmers Hold)
:30 Goblet Squat Hold
Metcon (5 Rounds for time)
Every 3 Minutes For 12 Minutes (5 Rounds):
250m Row
7 Power Cleans @ 50% up to (155/105)
20 Air Squats
*Each round scored for time/Rest remainder of 3 minutes.
*Athlete Notes – Power cleans should be :15-:30 per round, cycling or quick singles.
Buy-Out
Glute/Ham Accessory:
3×8 Good Mornings/DB Split Squats (Each Side)
Additional Conditioning Work
Death by 10m Shuttle Sprints