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 (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Sumo Deadlifts (Build off last week)
Or…
Back Squat (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Back Squats @ 90-95%
Back Squat (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Back Squats
10 Tempo Good Mornings @ 31X1
:20-:30 (Each Side) Side or Star Plank (Rest as needed between sides)
Metcon (Time)
30-20-10
KB Goblet Squats (53/35)
10-20-30
No-Push-up Burpees
*400m run before each round
*Level 2 – Goblet Squats (45/25)
*Level 1 – Goblet Squats (35/15)
*Athlete Notes – 10-15 minute range. Goblet squats should be completed in 1-2 sets per round.
Buy-Out
3×10 (Each Leg) Single Leg Squat (Box/Band as Needed)/12 Glute Bridges
Additional Conditioning Work
4x500m Row (Rest 1:1)