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 KB OH Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB OH Walking Lunge (L)
10 PVC OH Squats
Overhead Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats @ 70-80% of 1RM
Or…
Back Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Back Squats @ 70-80% of 1RM
Romanian Deadlift (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Romanian Deadlifts @ 40% of Back Squat 1RM
20 KB Reverse Lunges (10/side – Goblet Hold)
20 Banded Glute Bridges
Metcon (Time)
500m Row
21-15-9
Hang Power Cleans (75/55)
Front Racked Lunges (75/55)
500m Row
*RX+ 95/65
*Level 2 – 65/45
*Level 1 – 55/35, Scale lunges to db’s or bodyweight lunges as needed
*Athletes Notes – 7-12 minute range. 1-2 sets each round for hang power cleans and lunges.
Buy-Out
Glute/Ham Accessory:
3×8 (Each Leg) Single Leg Hip Extension/:30-:45 Sorenson Hold
Additional Conditioning Work
4x500m Row (Rest 1:1)