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
Deadlift (6×3)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 3 Deadlifts @ 80%
Or…
Back Squat (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squat @ 80%
Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Deadlifts @ 60%
16 (8/Leg) KB Split Squat (Double KB Front Rack Hold)
:30 Goblet Squat Hold
Metcon (Time)
3 Rounds For Time:
400m Run
15 Front Squats (115/75)
30m/24w Push-ups
*RX+ Front Squats (135/95), 15 HSPU
*Level 2 – Front Squats (95/65), 24m/18w push-ups
*Level 1 – Front Squats (75/55), 24m/18w modified push-ups
*Athlete Notes – 10-15 minute range. Front squat should be unbroken, 2 sets max in later rounds.
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/DB Split Squats (KB Front Racked/10 Each Side)
Additional Conditioning Work
1 Mile Run