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 (5×5)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Deadlifts @ 70-75%
Tempo Deadlift (5×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Tempo Deadlifts @ 31X1
20 Glute Bridges
15 Barbell Rows
Metcon (AMRAP – Rounds and Reps)
Partner WOD –
AMRAP 15 Minutes:
42 Wallballs (20/14)
30 Hang Power Cleans (115/75)
18 Strict Ring Dips
*RX+ Wallballs (30/20), HPC (135/95)
*Level 2 – Wallballs (14/10), HPC (95/65), Band Assisted Dips or Bar Dips
*Level 1 – Wallballs (10), HPC (75/55), Box Dips or 30 Push-ups
*Athlete Notes – Break everything into even, quick sets with your partner, one person should always be working.
Buy-Out
4×15 Glute Bridges/3x:45-1:00 Sorenson Hold
Additional Conditioning Work
3 Round For Time: 20 Cal Bike/60 Double Unders (Rest 1 Minute Between Efforts)