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 (5×4)
Performance:
Every 3 Minutes For 12 Minutes (5 Sets) Complete 4 Back Squats @ 85-90%
Or…
Romanian Deadlift (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Romanian Deadlifts @ 70-80% of 1RM Back Squat
Elevator Goblet Squats (5×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Elevator Goblet Squats (2 Second Hold @ ¼ down, ½ down, below parallel)
8 Tempo Stiff Legged Deadlifts @31X1
:20-:30 Hollow Rock
Quadzilla (Time)
400m Run
21 Front Squats (115/75)
21 Box Jump Overs (24/20)
400m Run
15 Front Squats
15 Box Jump Overs
400m Run
9 Front Squats
9 Box Jump Overs
*RX+ 135/95
*Level 2 – 95/65
*Level 1 – 75/55
*Athlete Notes – 10-16 minute range. Front squats should be something you can complete in 1-2 sets, break into one big set and one small set for 21 and 15. Steady on box jump overs.
Buy-Out
4×5 Glute Ham Raise/10 (Each Side) Single Leg Glute Bridges
Additional Conditioning Work
6x250m Row (Rest 1 minute between efforts)