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 (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Deadlifts @ 83%
Or…
Back Squat (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Back Squat @ 83%
Deadlift (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Deadlifts @ 70%
5 Tempo Goblet Squats @ 3131
:30-:45 Plank Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
6 Toes to Bar
12 Alternating DB Step-ups (Single 45/25# DB to 24″/20″)
24 Walking Lunges
*RX+ 12 Toes to Bar
*Level 2 – Knee Raises, DB Step-ups (35/20# – Lower box as needed)
*Level 1 – 2:1 Sit-ups, DB Step-ups (25/15# – Lower box as needed)
*Athlete Notes – Goal is 3-4+ rounds. DB Step-ups should be continuous without putting down the weight.
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/20 Weighted Hollow Rocks
Additional Conditioning Work
1 Mile Run