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 (9×1)
Performance:
Every 2:00 Minutes For 16 Minutes (9 Sets) Complete Deadlifts @ Percentages Below, Building to Establish New 1RM
70×3, 80×2, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1
Warm-up: 40×5, 50×5, 60×3
Or…
Back Squat (9×1)
Performance:
Every 2:00 Minutes For 16 Minutes (9 Sets) Complete Back Squats @ Percentages Below, Building to Establish New 1RM
70×3, 80×2, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1
Warm-up: 40×5, 50×5, 60×3
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
Metcon (Time)
3 Rounds For Time:
50 Double Unders
16 Alternating DB Step-ups (45/25 to 24/20″)
400m Run
*RX+ 100 Double Unders
*Level 2 – 25 Double Unders
*Level 1 – 100 Single Unders and DB Lunges or unweighted
*Athlete Notes – 10-15 minute range. Single DB for DB Step-ups, make sure you’re hitting extension on each rep.
Buy-Out
Glute/Ham Accessory:
3x50ft KB Death March/15 Glute Bridges
Additional Conditioning Work
5 Minute Row