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 (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Deadlifts @ 71%
Or…
Romanian Deadlift (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Romanian Deadlifts @ 40-50% of 1RM Back Squat
20 DB Farmers Carry Reverse Lunges (Start with both feet on 45# Plate)
20 Banded Glute Bridges
Metcon (Time)
3 Rounds For Time:
RX –
400m Run
15 Jumping Lunges
10 DB Squat Cleans (45/25)
15 Jumping Lunges
*RX+ Squat Cleans (115/75)
*Level 2 – 35/20
*Level 1 – 25/15 and Reverse Lunges
*Athlete Notes – 12-15 minute range. Pick a weight you can do in 1-2 sets without a long break between.
Buy-Out
3×10 Good Mornings/Back Extensions (Heavier than last week)
Additional Conditioning Work
3x500m Row (2 Minute Rest Between Efforts)