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 (5×6)
Performance:
Every 3 Minutes For 12 Minutes (5 Sets) Complete 6 Back Squats @ 70-75%
Or…
Romanian Deadlift (5×6)
Performance:
Every 3 Minutes For 12 Minutes (5 Sets) Complete 6 Romanian Deadlifts @ 50-60% of 1RM Back Squat
Banded Goblet Squat (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Banded Goblet Squat (Band under feet/through KB/DB handle)
10-12 Tempo Good Mornings @ 41X1
:20-:30 (Each Side) Side or Star Plank (Rest as needed between sides)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
200m Run
20 Single Arm KB Front Racked Lunge (10L Arm/10R Arm – 53/35)
15 Burpees
10 Pull-ups
*RX+ Single Arm OH Lunges (53/35) and CTB Pull-ups
*Level 2 – KB (45/30) and Banded Pull-ups
*Level 1 – KB (35/20) and Ring Rows
*Athlete Notes – Lunges should be completed in sets of 10 steps, switch arms, 10 steps.
Buy-Out
4×10 Back Extensions/20 Glute Bridges
Additional Conditioning Work
4x400m Run (2 minutes rest between efforts)