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 (8×1)
Performance:
Every 2:00 Minutes For 14 Minutes (8 Sets) Complete Deadlifts @ Percentages Below, Building to Establish New 1RM
70×3, 80×2, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1
Suggested Warm-up: 30×5, 50×3, 60×3
Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Deadlifts @ 70-75%
8 (Each leg) Lateral Step-ups (Goblet Style)
12 Tempo Glute Bridges @ 21X3
Metcon (Time)
3 Rounds For Time:
50 Double Unders
16 Front Racked Lunges @ 40% of 1RM Front Squat
400m Run
*RX+ 100 Double Unders and Lunges (155/105)
*Level 2 – 30 Double Unders
*Level 1 – 100 Single Unders and DB Lunges or unweighted
*Athlete Notes – Should be a weight you’re pushing for unbroken each round on lunges. Focus on good position in lunge, not speed.
Buy-Out
3×10 Back Extensions (Weight as needed)
Additional Conditioning Work
4x200m Relay Sprints with partner