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
Back Squat (6×2)
Performance:
Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 2 Back Squats @ 90-95+%
Or…
Romanian Deadlift (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Romanian Deadlifts @ 75-85% of 1RM Back Squat
Elevator Goblet Squats (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Elevator Goblet Squats (2 Second Hold @ ¼ down, ½ down, below parallel)
10 Tempo Stiff Legged Deadlifts @31X1
:20 (Each Side) Paloff Squat Hold (Standing hold if unable to squat hold)
Metcon (Time)
15-12-9-6-3
Calorie Row
30-24-18-12-6
Wallballs (20/14)
*5 burpees each time you break on wallballs
*Option to run 200m/200m/100m/100m/100m
*RX+ Wallballs (30/20)
*Level 2 – Wallballs (14/10)
*Level 1 – Wallballs (10) or Med Ball Cleans
*Athlete Notes – 6-12 minute range. Manage your wallballs in sets each round. Stop and complete 5 burpees after each time you break.
Buy-Out
4×6 Glute Ham Raise/12 (Each Side) Single Leg Glute Bridges
Additional Conditioning Work
Tabata Burpees