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 @ 60-65%
Or…
Romanian Deadlift (4×8)
Performance:
Every 4 Minutes For 12 Minutes (4 Sets) Complete 8 Romanian Deadlifts @ 40-50% of 1RM Back Squat
Banded Goblet Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Banded Goblet Squat (Band under feet/through KB/DB handle)
8-10 Tempo Good Mornings @ 41X1
:20-:30 (Each Side) Side or Star Plank (Rest as needed between sides)
Metcon (Time)
21-15-9
Calorie Row
Deadlifts (185/125)
Air Squats x 2
*RX+ Deadlifts (225/155), Pistols x 2
*Level 2 – Deadlifts (155/105)
*Level 1 – Deadlifts (135/95)
*Athlete Notes – 6-12 minute range. Deadlifts should be completed in 1-2 sets each round.
Buy-Out
4×6-8 (Each Leg) Double KB Front Racked Lateral Step-up/20 Banded Pull-Through
Additional Conditioning Work
8x100m Run (30 seconds between efforts)