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
Front Squat (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Front Squats @ 80+% (Go heavier than last week if possible)
Or…
Overhead Squat (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 OH Squats @ 80+% (Go heavier than last week if possible)
Or…
Deadlift (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Deadlifts @ 80+% (If you deadlifted Tuesday, squat today)
Paused Goblet Squats (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Paused Goblet Squats (5 seconds @ bottom of each rep)
10 (6 each side) Single Leg Deadlift
:20-:30 Hollow Hold or Rock
Metcon (Time)
21-15-9
Deadlifts @ 50% of 1RM
Ring Dips
*50 double unders before each set (before 21’s/15’s/9’s)
*RX+ Deadlifts (275/185), HSPU and 100 Double Unders
*Level 2 – Band Assisted Ring Dips and 25 Double Unders
*Level 1 – Push-ups and 2:1 Single Unders
*Athlete Notes – 8-12 minute range. Deadlifts should be completed in 2-3 sets per round with short breaks. Same for ring dips, modify as needed or cut to 15/12/9.
Buy-Out
4×6 Glute Ham Raise/12 (Each Side) Single Leg Glute Bridges
Additional Conditioning Work
5 Rounds – Row 1:00on/1:00off