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 (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Deadlifts @ 68%
Or…
Back Squat (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squats @ 68%
Deadlift (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Deadlifts (55-60%)
16 Alternating Reverse Lunges
1 Minute Banded Glute Bridges
Metcon (Time)
5 Rounds For Time:
10 Power Cleans @ 50% up to 135/95
10 Burpees
*Athlete Notes – 5-10 minute range. Power cleans should be completed in 1-2 sets each round.
Buy-Out
Glute/Ham Accessory:
3×8 Back Extensions/Barbell Row (Heavier than last week)
Additional Conditioning Work
2x1000m Row (5 minute rest between efforts)