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 (6×3)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 3 Deadlifts @ 80%
Or…
Deadlift (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Deadlifts @ 65-70%
12 Goblet Lateral Step-ups
18 Single Leg Glute Bridges (9 Each Side)
Metcon (Time)
RX –
21 DB Thrusters (45/25)
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run
*Level 2 – 35/20
*Level 1 – 25/15
*Athlete Notes – 8-12 minute range. DB thrusters should be completed in 1-2 sets per round.
Buy-Out
3 x Max Sorenson Hold (Rest as needed between efforts)
Additional Conditioning Work
3x500m Row (2 Minutes Rest)