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
Front Squat (5 x 2-3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2-3 Front Squats @ 85-90%
Or…
Overhead Squat (5 x 2-3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2-3 OH Squats @ 85-90%
Or…
Deadlift (5 x 2-3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2-3 Deadlifts @ 85-90% (If you deadlifted Tuesday, squat today)
Tempo Goblet Squats (32X1) (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Tempo Goblet Squats @ 32X1
12 (6 each side) Single Leg Deadlift
:20-:30 Hollow Hold or Rock
Metcon (3 Rounds for reps)
3 Rounds For Reps:
Each Against a 4 Minute Running Clock –
400m Run
12 Power Cleans @ 50% of 1RM Clean
Max DB Step-ups (45/25)
*1 Minute Rest After Each Round. Score is total Step-ups
*RX+ Power Cleans (155/105)
*Level 2 – DB Step-ups (35/20)
*Level 1 – 200m Run, DB Step-ups (25/15)
*Athlete Notes – Power cleans should be something you can complete in 2-3 sets each round
Buy-Out
4×8-10 Glute Ham Raise/10 (Each Side) Single Leg Glute Bridges
Additional Conditioning Work
1 Mile Run