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 KB OH Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB OH Walking Lunge (L)
10 PVC OH Squats
Overhead Squat (6×2)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 OH Squats @ 85-90%
Or…
Back Squat (6×2)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Back Squats @ 85-90%
Romanian Deadlift (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Romanian Deadlifts
12 Alternating Step-ups (Farmers Carry)
20 Banded Glute Bridges
Metcon (Time)
1000m Row (Buy-In)
21-15-9
Deadlifts (225/155)
42-30-18
Jumping Lunges
*Level 2 – Deadlifts (185/125), Step Back Lunges
*Level 1 – Deadlifts (135/95), Assisted Lunges
*Athlete Notes – 8-15 minute range. Strong pace on the row. Deadlifts should be completed in 1-2 sets each round.
Buy-Out
Glute/Ham Accessory:
3×10 Band Hamstring Curls/:45-1:00 Sorenson Hold
Additional Conditioning Work
4x500m Sprint (Rest 1:1)