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 (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Deadlifts @ 83%
Or…
Deadlift (4×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Deadlifts @ 70-75%
10 Back Extensions
12 Alternating Reverse Lunges (Farmers Carry)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
200m Run
12 Air Squats
9 Unbroken Deadlifts @ 50% of todays doubles
6 Toes to Bar
*Every time you drop the bar, 5 burpee penalty
*RX+ 20 Air Squats and Deadlifts (225/155)
*Level 2 – Knee Raises
*Level 1 – 18 Sit-ups
*Athlete Notes – Goal is 5-6 rounds. Scale toes to bar as needed.
Buy-Out
3 x Max Sorenson Hold (Rest as needed between efforts)
Additional Conditioning Work
5x20m/15w Calorie Row AFAP (1 Minutes Rest)