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
Sumo Deadlift (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Sumo Deadlifts (Choose a weight and complete all 5 sets at working weight)
Or…
Back Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Back Squats (Choose a weight and complete all 5 sets at working weight)
Deadlift (4×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Deadlifts
10 (Each leg) RFE Front Racked DB/KB Split Squats
10 Alternating Step-ups (Farmers Carry Hold)
Metcon (Time)
21-15-9
Row Calories
Hang Squat Cleans (95/65)
Box Jump Overs (24/20)
*Level 2 – Hang Squat Cleans (75/55), Box Jump Overs (20/18)
*Level 1 – Hang Squat Cleans (55/35) or DB Squat Cleans, Box Step Overs (18/12)
*Athlete Notes – 8-15 minute range. Hang squat cleans should be light, completed in 2-3 sets per round/quick singles as needed.
Buy-Out
Glute/Ham Accessory:
3×5 (Each leg) Bulgarian Split Squats/Glute Ham Raises
Additional Conditioning Work
3x1000m Row (Rest 1:1)