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 (4×8)
Performance:
Every 4 Minutes For 12 Minutes (4 Sets) Complete 8 Back Squats @ 70-80%
*Aim for the same or heavier than last week
Or…
Romanian Deadlift (4×8)
Performance:
Every 4 Minutes For 12 Minutes (4 Sets) Complete 8 Romanian Deadlifts @ 50-60% of 1RM Back Squat *Aim for the same or heavier than last week
Tempo Goblet Squats (32X1) (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Tempo Goblet Squats @ 21X1
10 Back Extensions
:20-:30 (Each Side) Side or Star Plank (Rest as needed between sides)
Freddy Krueger (Time)
21-15-9
KB Swings (70/53)
Burpees
*Level 2 – 53/35
*Level 1 – 45/25
*Athlete Notes – 4-8 minute range. KB swings should be unbroken throughout, steady pace on burpees but push through and try not to stop!
Buy-Out
4×8 Tempo Good Mornings @ 31X1/15 Glute Bridges
Additional Conditioning Work
Choose 2-3 “12 Days of Fitness” Tests