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 KB OH Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB OH Walking Lunge (L)
10 PVC OH Squats
Overhead Squat (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 OH Squats @ 90-90+% of 1RM
Back Squat (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Back Squats @ 90-90+% of 1RM
Romanian Deadlift (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Romanian Deadlifts @ 60-65% of 1RM Back Squat
16 KB Reverse Lunges (8/side – Goblet Hold)
20 Banded Glute Bridges
Metcon (Time)
1000m Row
50 Deadlifts @ 50% up to (225/155)
25 DB Step Overs (45/25# DB to 24″/20″ Box)
*Level 2 – 35/20# DB
*Level 1 – 25/15# DB
*Athlete Notes – 8-12 minute range. Hard pace on the row. Break deadlifts up into 4-5 sets with short rests as needed.
Buy-Out
Glute/Ham Accessory:
3x50ft OH Walking Lunge/1:00 Sorenson Hold
Additional Conditioning Work
4x400m Sprint
*Complete with partner alternating (4 each)