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 (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Deadlifts @ 92%
Or…
Back Squat (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Back Squats @ 92%
Reverse Lunge (Back Racked) (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Reverse Lunges (Back Racked)
12 Glute Bridges
50ft KB Death March
Metcon (Time)
400m Run
21 Deadlifts @ 50%
21 Box Jumps (24/20)
400m Run
15 Deadlifts
15 Box Jump Overs
400m Run
9 Deadlifts
9 Box Jump Overs
*Level 2 – Box Jump Overs (20/18)
*Level 1 – Box Jump Overs (18/12)
*Athlete Notes – 9-15 minute range. Deadlifts should be completed in 3 sets or less each round.
Buy-Out
Glute/Ham Accessory:
3x50ft KB Death March/10 Glute Bridges
Additional Conditioning Work
5 Minute Row