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 (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Deadlifts @ 77%
Or…
Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Deadlifts @ 60-65%
15 Front Racked Lunges (Bar or double KB’s – heavier than last week)
15 Glute Bridges (Heavier than last week)
Metcon (5 Rounds for time)
Every 3 Minutes For 12 Minutes (5 Rounds):
20m/15w Calorie Row
10 Deadlifts @ 50% of 1RM
20 Air Squats
*RX+ 24m/18w Calorie Row and Deadlifts (225/155)
*Level 2 – 15m/12w Calorie Row
*Each round scored for time/Rest remainder of 3 minutes
*Athlete Notes – Pick a rowing option that you can complete in about a minute. Deadlifts should be unbroken, right into air squats. You should have :30 to a minute rest each round.
Buy-Out
3 x Max Sorenson Hold (Rest as needed between efforts)
Additional Conditioning Work
3 x 1 Minute Max Burpees (Rest 2 minutes between efforts)