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 (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Deadlifts @ 86%
Or…
Back Squat (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Back Squat @ 86%
Reverse Lunge (Back Racked) (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Reverse Lunges (Back Racked)
20 Glute Bridges
50ft KB Death March
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
400m Run
24 Wallballs (20/14)
12 Box Jump Overs (24/20)
*Level 2 – Wallballs (14/10), Box Jump Overs (20/18)
*Level 1 – Wallballs (10), Box Jump Overs (18/12)
*Athlete Notes – Goal is 3-5 rounds. Good pace on your first round, manage your wallballs into smaller sets as needed.
Buy-Out
Glute/Ham Accessory:
3x50ft KB Death March/20 Glute Bridges
Additional Conditioning Work
Tabata Assault Bike