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
Overhead Squat (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 OH Squats @ 75-85% of 1RM
Or…
Back Squat (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Back Squats @ 75-85% of 1RM
Romanian Deadlift (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Romanian Deadlifts @ 50% of 1RM Back Squat
16 KB Reverse Lunges (8/side – Goblet Hold)
20 Banded Glute Bridges
Really Hot & Kinda Heavy (Time)
20 Power Cleans @ 50% of 1RM Clean up to (135/95)
20 Lateral Burpees
20 Front Squats
20 Lateral Burpees
20 Power Cleans
*Athlete Notes – 6-12 minute range.
Buy-Out
Glute/Ham Accessory:
3x50ft OH Walking Lunge/:45-1:00 Sorenson Hold
Additional Conditioning Work
4x200m Sprint
2x100m Sprint
*Complete with partner alternating, 4 each/2 each