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
Sumo Deadlift (5×6)
Performance:
Every 3 Minutes For 12 Minutes (5 Sets) Complete 6 Sumo Deadlifts (Try to build off last week)
Or…
Back Squat (5×6)
Performance:
Every 3 Minutes For 12 Minutes (5 Sets) Complete 6 Back Squats @ 70-75%
Back Squat (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Back Squats
10-12 Tempo Good Mornings @ 31X1
:20-:30 (Each Side) Side or Star Plank (Rest as needed between sides)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
18 Alternating DB Snatches (45/25)
15m/12w Push-ups
12 Alternating Lunges (Goblet – Single 45/25 DB)
9 Pull-ups
*RX+ CTB Pull-ups
*Level 2 – DB (35/20) and Banded Pull-ups
*Level 1 – DB (25/15) and Ring Rows
*Athlete Notes – Goal is 4-7 Rounds. Snatches and lunges should be steady and unbroken throughout the workout. Break push-ups and pull-ups as needed taking short rests.
Buy-Out
4×8-10 (Each Leg) Double KB Front Racked Lateral Step-up/20 Banded Pull-Through
Additional Conditioning Work
4x400m Run (2 minutes rest between efforts)