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 (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Deadlifts @ 86%
Tempo Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Tempo Deadlifts (31X2) @ 55-60%
10 DB Step-ups
30 Seconds High to Low Planks (Push-up to Elbows)
Metcon (Time)
200m Run
40 Wallballs (20/14)
12 Box Jumps (24/20)
200m Run
30 Wallballs
15 Box Jumps
200m Run
20 Wallballs
18 Box Jumps
200m Run
10 Wallballs
21 Box Jumps
*Level 2 – Wallballs (14/10) and Box Jumps (20/18)
*Level 1 – Scale box jumps as needed, work jumps if possible, not step-ups
*Athlete Notes – 12-18 minute range. Try to have a set plan for each set of wallballs.
Buy-Out
3 x Max Sorenson Hold (Rest as needed between efforts)
Additional Conditioning Work
5000m Row