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 (6×2)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 85-90%
Or…
Back Squat (6×2)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Back Squats (Build to a peak set of 2 for the day)
Front Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Front Squats @ 60% of 1RM
12 Stiff Legged KB Deadlifts
:45-1:00 Plank Hold
Metcon (Time)
4 Rounds For Time:
21m/15w Calorie Row
15 Deadlifts @ 50% of 1RM (up to 225/155)
9 Box Jumps (30/24)
*Level 2 – Box Jumps (24/20)
*Level 2 – Box Jumps or Step-ups (20/18)
*Athlete Notes – 10-15 minute range. Deadlifts should be completed in 1-2 sets.
Buy-Out
3×15 Reverse Lunges @ 30-40% of 1RM Back Squat (Back Racked)
Additional Conditioning Work
3 Rounds: 250m Row/50 Double Unders (Rest 1 Minute Between Rounds)