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 OH Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB OH Walking Lunge (L)
10 PVC OH 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)
Back Squat (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Back Squats @ 60-70%
12 Stiff Legged KB Deadlifts
15 Tempo Glute Bridges @31X1
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
6 Deadlifts @ 70% of todays heaviest set up to (315/205)
12m/9w Push-ups
18 Air Squats
@ 0:00, 6:00 and 12:00…Run 400m
*RX+ HSPU
*Level 2 – Band Assisted Push-ups
*Level 1 – Box Push-ups
*Athlete Notes – Goal is 4-6+ rounds. Rounds should be fast with no movements slowing down the pace. Rest during transitions/between movements.
Buy-Out
Glute/Ham Accessory:
3×1 Minute Wall Squat Hold (Goblet Hold)/10 Back Extensions
Additional Conditioning Work
6x250m Row (1:00 rest between efforts)