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
Dynamic Warm-up
Skill Work/Activation
50ft KB Front Racked Lunge (R)
10 Monster Band Lateral Walks/Glute Bridges
50ft KB Front Racked Lunge (L)
10 Clam Shells/10 Monster Band Squats
Deadlift (6×3)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 3 Deadlifts @ 70-80%
Or…
Tempo Back Squat (1×4)
Tempo Back Squat (1×2)
Tempo Back Squat (1×2)
Tempo Back Squat (1×4)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 4-2-2-4 @ Tempo (30X1)
Metcon (Time)
21-15-9
Deadlifts @ 50% of 1RM up to (225/155)
Box Jumps (24/20)
*400m/2:00 run after each completed round
Buy-Out
Glute/Ham Accessory:
3×12 Alternating Cossack Squats/Max Sorenson Hold or 12 Superman
Additional Conditioning Work
10 Minute Row – :30on/:30 off