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
Overhead Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats @ 70-75%
Or…
Back Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Back Squats @ 70-75%
Reverse Lunge (Back Racked) (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Reverse Lunges (Back Racked)
12 Glute Bridges
50ft KB Death March
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Calorie Row
Minute 2: High to Low Plank
Minute 3: Ground to OH (35/25# Plate)
*10 Second Rest Between Movements
*RX+ Handstand Hold (Sub for high to low plank), Ground to OH (45/35# Plate)
*Level 2 – Ground to OH (25/15# Plate)
*Athlete Notes – Pick a number of calories you can hit each round. High to low plank should be slow and steady, focus on no rocking.
Buy-Out
Glute/Ham Accessory:
3x50ft KB Death March/10 Glute Bridges
Additional Conditioning Work
5x:30 Assault Bike (1 minute rest between efforts)