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
10 KB Front Racked Lunge (R)
10 Monster Band Lateral Walks/Glute Bridges
10 KB Front Racked Lunge (L)
10 Clam Shells/10 Monster Band Squats
Deadlift (10×1)
Performance:
EMOM For 10 Minutes (10 Sets) Complete 1 Deadlift @ 80-85% or Every 2 Minutes For 10 Minutes (6 Sets) Complete 5 Deadlifts @ 60%
Or…
Paused Back Squats (1×6)
Paused Back Squats (1×4)
Paused Back Squats (1×4)
Paused Back Squats (1×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squats – Rep Scheme 6-4-4-6 (2 Second Pause)
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
12 Alternating Step-ups (Goblet Hold)
Metcon (Time)
3 Rounds For Time:
500m Row or 400m Run
15 Power Cleans (95/65)
30 Wallballs (20/14)
*Level 2 – Power Cleans (75/55) and Wallballs (14/10)
*Level 2 – Power Cleans (65/45) and Wallballs (10)
*Athlete Notes – 12-16 minute range. Weight should be light and fast, unbroken early, 1-2 sets in later rounds. Manage your sets of wallballs from the start, short rests.
Buy-Out
Glute/Ham Accessory:
3×10 (Each leg) Bulgarian Split Squats/Glute Ham Raises
Additional Conditioning Work
1000m/750m/500m/250m Row (Rest 1:1)