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 (6×8)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Deadlifts @ 62%
Or…
Back Squat (6×8)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Back Squats @ 62%
Deadlift (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Deadlifts (40% or less)
16 Alternating Reverse Lunges
1 Minute Alternating Band Lateral Walk
Metcon (Time)
3 Rounds For Time:
250m Row
21/15/9 KB Goblet Squats (53/35)
200m Run
*RX+ Goblet Squats (70/53)
*Level 2 – Goblet Squats (45/30)
*Level 1 – Goblet Squats (35/25)
*Athlete Notes – 8-12 minute range. Try to maintain the same steady pace on all rows/runs. Goblet squats should be unbroken each round, slow and steady, good reps.
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/Barbell Row
Additional Conditioning Work
EMOM For 10 Minutes: 10 Burpees AFAP