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 (5×2)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Deadlifts @ 90+%
*Go heavier than last week if possible, even if only a 5 pound increase
Or…
Back Squat (5×2)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Deadlifts @ 90+%
*Go heavier than last week if possible, even if only a 5 pound increase
Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Deadlifts
10 (Each leg) RFE Front Racked DB/KB Split Squats
10 Alternating Step-ups (Farmers Carry Hold)
Metcon (Time)
3 Rounds For Time:
15m/12w Calorie Row
20 Front Racked Lunges @ 30-35% of 1RM Front Squat
15 Toes to Bar
*RX+ 20/20/20 Row, Lunge, T2B
*Level 2 – DB Lunge, Knee Raises
*Level 2 – Unweighted Lunge, Knee Raises or 2:1 Sit-ups
*Athlete Notes – 6-12 minute range. Front racked lunges are intentionally light and should be done unbroken, max 2 sets each round. Toes to bar should be in small sets, moving to quick singles as needed in the last round.
Buy-Out
Glute/Ham Accessory:
3×6 (Each leg) Bulgarian Split Squats/Glute Ham Raises
Additional Conditioning Work
1-2 Sets of 5 Minutes Continuous Jump Rope Work