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
500m Row or 400m Run
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 (6×8)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Deadlifts @ 56-62%
Or….
Back Squat (6×8)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Back Squats @ 56-62%
Deadlift (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Deadlifts (40% or less)
16 Alternating Reverse Lunges
1 Minute Alternating Band Lateral Walk
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run or 250m Row
10 Power Cleans @ 40% up to (115/75)
10 HSPU
*Level 2 – Push-ups 15m/12w
*Level 1 – Modified Push-ups 15m/12w
*Athlete Notes – Goal is 4-6 rounds. Power cleans should be light, work on cycling small sets, not drop singles.
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/Barbell Row
Additional Conditioning Work
4x500m Row (Rest 1:1)