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 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 (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Deadlifts @ 92%
Tempo Deadlift (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Tempo Deadlifts (31X2) @ 70-75%
10 Alternating Tempo Renegade Row @ 21X2
15 Tempo Glute Bridges @ 21X3
MegaTron (Time)
100 Wallballs (20/14)
*EMOM Complete 5 Deadlifts @ 50% of 1RM – Not to exceed 225/155. Begin workout with deadlifts
*RX+ Deadlifts (225/155)
*Level 2 – 14/10
*Level 1 – Goblet Squats
*Athlete Notes – Deadlifts should be fast and unbroken. Aim for minimum ten wallballs a minute.
Buy-Out
3×12 Back Extensions (Weight as needed)
Additional Conditioning Work
4x200m Relay Sprints with partner