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 (6×6)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Deadlifts @ 65%
Or…
Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Deadlifts @ 50%
12 DB or KB Front Racked Lunges
10 Good Mornings (Plate or Bar)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
RX –
40 Double Unders
20 KB Swings (53/35)
10 Goblet Squats
*RX+ 60 Double Unders, (70/53) and 10 Pistols
*Level 2 – 25 Double Unders and (45/25)
*Level 1 – 80 Single Unders and (35/20)
*Athlete Notes – Goal is 4-5 rounds. Work on controlled sets of double unders, breaking on your own when needed. Swings should be unbroken, right into or short rest to reset before squats.
Buy-Out
3×10 Good Mornings/Back Extensions (Heavier than last week)
Additional Conditioning Work
10 Minute Easy Pace Row