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 (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats @ 70-80% of 1RM
Or…
Back Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Back Squats @ 70-80% of 1RM
Romanian Deadlift (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Romanian Deadlifts @ 40% of 1RM Back Squat
20 KB Reverse Lunges (10/side – Goblet Hold)
20 Banded Glute Bridges
Metcon (Time)
500m Row
21-15-9
DB Front Squats (45’s/25’s)
Lateral Burpees (Over DB’s)
500m Row
*Level 2 – DB’s (35/20)
*Level 1 – DB’s (25/15)
*Athletes Notes – 8-12 minute range. DB front squats should be unbroken each round.
Buy-Out
Glute/Ham Accessory:
3x50ft OH Walking Lunge/:30-:45 Sorenson Hold
Additional Conditioning Work
2x200m Sprint
4x100m Sprint
*Complete with partner alternating, 2 each/4 each