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 (5×4)
Performance:
Every 3 Minutes For 12 Minutes (5 Sets) Complete 4 Sumo Deadlifts (Build off last week)
Or…
Back Squat (5×4)
Performance:
Every 3 Minutes For 12 Minutes (5 Sets) Complete 4 Back Squats @ 80-85%
Back Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Back Squats
10 Tempo Good Mornings @ 31X1
:20-:30 (Each Side) Side or Star Plank (Rest as needed between sides)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
20 Sit-ups
10 Power Cleans (115/75)
*RX+ Power Cleans (135/95)
*Level 2 – Power Cleans (95/65)
*Level 1 – Power Cleans (75/55)
*Athlete Notes – Goal is 3-6 rounds. Keep runs steady and get right into sit-ups, trying to catch your breath starting them. Power cleans should be light and completed in 1-2 sets.
Buy-Out
4×8 (Each Leg) Single Leg Squat (Box/Band as Needed)/15 Glute Bridges
Additional Conditioning Work
2x750m Row (Rest 1:1)