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 (5×5)
Performance:
Every 3 Minutes For 12 Minutes (5 Sets) Complete Deadlifts:
Sets 1 and 2: 2×5 Deadlifts @ 60%
Sets 3 and 4: 2×5 Deadlifts @ 70%
Set 5: 1×5+ Deadlifts @ 75-80%
*Last set is a max rep set
Or…
Back Squat (5×5)
Performance:
Every 3 Minutes For 12 Minutes (5 Sets) Complete Back Squats:
Sets 1 and 2: 2×5 Back Squats @ 60%
Sets 3 and 4: 2×5 Back Squats @ 70%
Set 5: 1×5+ Back Squats @ 75-80%
*Last set is a max rep set
Front Squat (4×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Front Squats @ 70-75% of 1RM
10 Tempo Stiff Legged KB Deadlifts @ (31X1)
Accumulate 1:00 Plank Hold
Rocky Rowed (Time)
500m Row
5 Clean and Jerks (135/95)
20 Wallballs (20/14)
10 Clean and Jerks
30 Wallballs
15 Clean and Jerks
40 Wallballs
500m Row
*RX+ Clean and Jerks (155/105)
*Level 2 – Clean and Jerks (115/75) and Wallballs (14/10)
*Level 2 – Clean and Jerks (95/65) and Wallballs (10)
*Athlete Notes – 12-18 minute range. Cleans should be moderately heavy but able to be completed in quick singles at 5-10 seconds per rep throughout the workout. Break each set of wallballs into smaller manageable sets with short breaks.
Buy-Out
3×8 Reverse Lunges @ 50-60% of 1RM Back Squat (Back Racked)
Additional Conditioning Work
8x100m Run (30 seconds between efforts)