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
Front Squat (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Front Squats @ 90-95%
Or…
Overhead Squat (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 OH Squats @ 90-95%
Or…
Deadlift (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts @ 90-95% (If you deadlifted Tuesday, squat today)
Double KB Front Racked Squats (4 x 6-8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6-8 Double KB Front Racked Goblet Squats
6-8 Romanian Deadlifts
:15R/:15Rest/:15L Side Plank Hold
Metcon (Time)
21-15-9
Calorie Row
Front Squats @ 30% of 1RM
Lateral Burpees
Athlete Notes – 8-12 minute range. Front squats are intentionally light, should be something you can move well and unbroken with.
Or…
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Buy-Out
4×12 Glute Bridges/3x:45-1:00 Sorenson Hold
Additional Conditioning Work
8 x 200m Runs (Partner Relay)