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
400m Run or 500m Row
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 (6×3)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 3 Deadlifts @ 80-85%
Tempo Deadlift (4×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Tempo Deadlifts @ 31X1 @ 55-65%
15 Glute Bridges
12 Barbell Rows
Metcon (Time)
3 Rounds For Time:
500m Row
12 Front Racked Reverse Lunges @ 45-50% of 1RM Front Squat
21 Lateral Burpees
Buy-Out
4×12 Glute Bridges/3x:45-1:00 Sorenson Hold
Additional Conditioning Work
2 Round For Time: 40 Cal Bike/100 Double Unders (Rest 2 Minute Between Efforts)