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
500m Row or 400m Run
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
Overhead Squat (6×1)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 1 OH Squat @ 90+% of 1RM (Try to increase from last week)
Or…
Back Squat (6×1)
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 1 Back Squat @ 90+% of 1RM (Try to increase from last week)
Front Squat + Back Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
4 Front Squats + 4 Back Squats @ 60% of 1RM Front Squat
10 Back Extensions
8 (Each Leg) Lateral Step-ups
Metcon (Time)
400m Run
21 Deadlifts @ 50% of 1RM
21 Box Jumps (24/20)
400m Run
15 Deadlifts
15 Box Jumps
400m Run
9 Deadlifts
9 Box Jumps
*RX+ Deadlifts (225/155)
*Level 2 – Box Jumps (20/18)
*Level 1 – 200m Run and Step-ups
*Athlete Notes – 9-12 minute range. Deadlifts should be completed in 1-2 sets per round, push to get them done without breaking.
Buy-Out
3×10 Back Extensions (Weight if possible)
Additional Conditioning Work
4x400m Sprint
*Complete with partner alternating (4 each)