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…
Deadlift (4×10)
Fitness:
Every 3-4 Minutes For 12 Minutes (4-5 Sets) Complete:
10 Deadlifts @ 50%
20 Glute Bridges
8 (Each Leg) Goblet Style Bulgarian Split Squats
Metcon (Time)
3 Rounds For Time:
RX –
500m Row
10 DB Step-Overs (45/25) to 20” Box or less
20 Burpees
*Level 2 – 35/20
*Level 1 – 25/15
*Athlete Notes – 10-15 minute range. DB Step-ups should be moderately heavy but keeping continuous pace without breaking.
Buy-Out
3×10 Good Mornings/Back Extensions (Heavier than last week)
Additional Conditioning Work
2x1000m Row (4 Minute Rest Between Efforts)