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
500m Row or 400m Run
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 (6×6)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Deadlifts @ 65%
Or…
Back Squat (6×6)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Back Squats @ 65%
Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Deadlifts (50% or less)
12 Alternating Reverse Lunges
1 Minute Alternating Band Lateral Walk
Metcon (3 Rounds for reps)
EMOM For 12 Minutes (3 Rounds):
Minute 1: Max Double/Single Unders
Minute 2: Max DB Step-ups (1×45/25 to 24/20″)
Minute 3: Max Burpees
Minute 4: Rest
*Level 2 – DB Step-ups (35/20)
*Level 1 – DB Step-ups (25/15)
*Athlete Notes – Pick a weight you can move continuously for the majority of the minute for DB step-ups.
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/Barbell Row (Heavier than last week)
Additional Conditioning Work
4x500m Row (2 minutes rest between efforts or alternate with a partner)