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 KB OH Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB OH Walking Lunge (L)
10 PVC OH Squats
Deadlift (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Deadlifts (Build to a peak set of 5 for the day)
Front Squat + Back Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Front Squats + 5 Back Squats @ 70-75% of 1RM Front Squat
12 Good Mornings
15 Banded Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
400m Run
12 Deadlifts @ 60-70% of todays heaviest set up to (275/185)
12 Box Jump Overs (24/20)
*Level 2 – Box Jumps (20/18)
*Level 1 – Box Jumps (18/12) or Step-ups
*Athlete Notes – Goal is 3-4 rounds. Deadlifts should be completed in 1-2 sets each round, work on touch and go with planned sets (8/4, 7/5, etc). After box jumps, start your run right away and get the legs moving.
Buy-Out
3×10 Good Mornings
Additional Conditioning Work
4x200m Sprints (Relay style with partner)