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 (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Deadlift (Start at 70-75% and build to a peak single for the day or complete 7×3 at a working weight)
Or…
Back Squat (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start at 75-80% and build to a peak single for the day or complete 7×3 at a working weight)
Deadlift (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Deadlifts
12 (Each leg) RFE Front Racked DB/KB Split Squats
12 Alternating Step-ups (Farmers Carry Hold)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Alternating DB Snatch (45/25)
10 Alternating Reverse Lunges (Goblet Hold)
10/7w Push-ups
*RX+ KB Snatch/Reverse Lunge (53/35) and 8m/6w Ring Dips
*Level 2 – DB Snatch/Reverse Lunge (35/20)
*Level 1 – DB Snatch/Reverse Lunge (25/15) or unweighted lunges
*Athlete Notes – Goal is 6-8 rounds. You should be able to go unbroken on DB snatches directly into reverse lunges.
Buy-Out
Glute/Ham Accessory:
3×8 (Each leg) Bulgarian Split Squats/Glute Ham Raises
Additional Conditioning Work
2000m Row