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
Deadlift (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Deadlifts @ 77-83%
Or…
Back Squat (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Back Squat @ 77-83%
Deadlift (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Deadlifts @ 65-70%
12 (6/Leg) KB Split Squat (Double KB Front Rack Hold)
:30 Goblet Squat Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
6 Deadlifts @ 40% of 1RM up to (185/125)
9 Push-ups
12 Jumping Lunges
*Level 2 – Modified Push-ups, Step Back Lunges
*Athlete Notes – Goal is 8-12+ rounds.
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/DB Split Squats (KB Front Racked/10 Each Side)
Additional Conditioning Work
800/600/400/200m Run (Rest 1:1)