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
Deadlift (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Deadlift (Build to a peak set for the day, possible attempts at 1RM)
Or…
Back Squat (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squats @ 85-90%
Romanian Deadlift (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Romanian Deadlifts @ 40-50% of 1RM Back Squat
10 (5 Each Leg) Bulgarian Split Squats
25 Banded Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
12m/10w Calorie Row
15m/12w Push-ups
20 Jumping Lunges
*RX+ Sub pistols for jumping lunges
*Level 2 – Reverse Lunges (No jump)
*Level 1 – Modified Push-ups and Reverse Lunges (No jump)
*Athlete Notes – Goal is 4-6 rounds. Should be able to move quickly through each movement, 1-2 sets on push-ups and straight through lunges. Rest during transitions and keep a steady pace.
Buy-Out
3×10 Back Extensions (Heavier then last week)
Additional Conditioning Work
3x250m Row AFAP (2 minute rest between efforts)