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 OH Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB OH Walking Lunge (L)
10 PVC OH Squats
Deadlift (6×3)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 3 Deadlifts (Build to a peak set of 3 for the day or complete 6 sets at a working weight)
Or…
Tempo Back Squat (1×8)
Tempo Back Squat (1×6)
Tempo Back Squat (1×6)
Tempo Back Squat (1×8)
Performance:
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 8-6-6-8 @ Tempo (30X1)
Metcon (Time)
3 Rounds For Time:
400m Run
15 Front Squats @ 40% up to (135/95)
15 Step Down Box Jumps (24/20)
*Sub 50/100 Double Unders For Rain
*Option to sub deadlifts for front squats if squats were completed for strength
*Level 2 – Step Down Box Jumps (20/18)
*Level 1 – Step-ups
Buy-Out
Glute/Ham Accessory:
3×10 Alternating Cossack Squats/Max Sorenson Hold or 10 Superman with :05 Hold
Additional Conditioning Work
Tabata Row or :30 Run Sprint/:10 Rest