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 (6×5)
Performance:
Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 5 Deadlifts @ 74%
Or…
Back Squat (6×8)
Performance:
Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 8 Back Squats @ 74%
Deadlift (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Deadlifts @ 40%
16 (8/Leg) KB Split Squat (Farmers Hold)
:30 Goblet Squat Hold
Metcon (Time)
21-15-9
Front Squats (95/65)
KB Swings (53/35)
18-30-42
Double Unders
*RX+ Front Squats (115/75), KB Swings (70/53), Double Unders 36-60-84
*Level 2 – Front Squats (75/55), KB Swings (45/30), Double Unders 9-15-21
*Level 1 – Front Squats (65/45), KB Swings (35/25), 2:1 Single Unders
*Athlete Notes – 7-12 minute range. Front squats should be completed in 1-2 sets early on, unbroken for the last set. KB swings unbroken throughout.
Buy-Out
Glute/Ham Accessory:
3×10 Good Mornings/KB Split Squats (Each Side)
Skill Work/Activation
1 Mile Run