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 (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts @ 89%
Or…
Back Squat (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squat @ 89%
Reverse Lunge (Back Racked) (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Reverse Lunges (Back Racked)
15 Glute Bridges
50ft KB Death March
Broken Bells (Time)
10-9-8-7-6-5-4-3-2-1
KB Swings (53/35)
Burpees
*100m Run After Each Set
*RX+ Hang Power Snatch (75/55)
*Level 2 – KB Swings (45/30)
*Level 1 – KB Swings (35/25)
*Athlete Notes – 9-15 minute range. Swings should be fast and unbroken each round.
Buy-Out
Glute/Ham Accessory:
3x50ft KB Death March/15 Glute Bridges
Additional Conditioning Work
3×1 Minute Max Double Unders (Rest 1 minute between efforts)