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 Front Racked Lunge (R)
10 Monster Band Lateral Walks/Glute Bridges
50ft KB Front Racked Lunge (L)
10 Clam Shells/10 Monster Band Squats
Deadlift (5×2)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Deadlifts @ 90+%
*Go heavier than last week if possible, even if only a 5 pound increase
Or…
Back Squat (5×2)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Deadlifts @ 90+%
*Go heavier than last week if possible, even if only a 5 pound increase
Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Deadlifts
10 (Each leg) RFE Front Racked DB/KB Split Squats
10 Alternating Step-ups (Farmers Carry Hold)
Metcon (Time)
3 Rounds For Time:
400m Run
30 MedBall Sit-ups
20 Front Racked Lunges @ 30-40% of 1RM Front Squat
*RX+ 20 Toes to Bar
*Level 2 – Regular Sit-ups
*Level 2 – 30 Unweighted Lunges
*Athlete Notes – 10-16 minute range. Front racked lunges are intentionally lighter and should be done unbroken, max 2 sets each round.
Buy-Out
Glute/Ham Accessory:
3×6 (Each leg) Bulgarian Split Squats/Glute Ham Raises
Additional Conditioning Work
1-2 Sets of 5 Minutes Continuous Jump Rope Work