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 Front Racked Lunge (R)
10 Monster Band Lateral Walks/Glute Bridges
50ft KB Front Racked Lunge (L)
10 Clam Shells/10 Monster Band Squats
Deadlift (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts (Build to a peak set for the day)
Or…
Paused Back Squats (1×4)
Paused Back Squats (1×2)
Paused Back Squats (1×2)
Paused Back Squats (1×4)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squats – Rep Scheme 4-2-2-4 (2 Second Pause)
Deadlift (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Deadlifts
12 (Each leg) RFE Front Racked DB/KB Split Squats
10 Alternating Step-ups (Goblet Hold)
Metcon (Time)
3 Rounds For Time:
400m Run
20 Alternating DB Snatches (45/25)
10 Alternating DB Step-ups (Single DB – 45/25 to 20″ Box or less)
*Level 2 – Alternating DB Step-ups (35/20)
*Level 2 – Alternating DB Step-ups (25/15)
*Athlete Notes – 10-15 minute range.
Buy-Out
Glute/Ham Accessory:
3×8 (Each leg) Bulgarian Split Squats/Glute Ham Raises
Additional Conditioning Work
3×30 Calorie Row