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
500m Row or 400m Run
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…
Tempo Deadlift (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Tempo Deadlifts (31X2) @ 65-70%
8 (Each Leg) Tempo Single Leg Box Squats (31X1) *use box or bench
30-45 Second Plank Hold
Metcon (Time)
2 Rounds:
10 Power Snatch (115/75)
12 Burpees
Then…
2 Rounds:
10 Power Snatch (75/55)
12 Burpees
*RX+ Round 1 (135/95) and Round 2 (95/65)
*Level 2 – Round 1 (95/65) and Round 2 (65/45)
*Level 1 – 20 Alternating DB Snatches
*Athlete Notes – 6-12 minute range. First weight should be moderately heavy but something you can touch and go or do quick singles. Second weight should be light and fast, aiming for unbroken on last two sets.
Buy-Out
3×15 Back Extensions (Weight as needed)
Additional Conditioning Work
8x100m Relay Sprints with partner