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 (5×3)
Performance:
Every 3 Minutes For 12 Minutes (5 Sets) Complete Deadlifts:
Set 1: 3 @ 70%
Set 2: 3 @ 75%
Set 3 and 4: 3 @ 80%
Set 5: 3+ Deadlifts @ 85%
*Last set is a max rep set
Or…
Back Squat (5×3)
Performance:
Every 3 Minutes For 12 Minutes (5 Sets) Complete Back Squats:
Set 1: 3 @ 70%
Set 2: 3 @ 75%
Set 3 and 4: 3 @ 80%
Set 5: 3+ Back Squats @ 85%
*Last set is a max rep set
Front Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Front Squats @ 75-80% of 1RM
8 Tempo Stiff Legged KB Deadlifts @ (31X1)
Accumulate 1:00 Plank Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Alternating DB Snatch (45/25)
10 Goblet Squats
10/7w Push-ups
*RX+ KB Snatch/Goblet Squat (53/35) and 7 HSPU
*Level 2 – DB Snatch/Goblet Squat (35/20)
*Level 1 – DB Snatch/Goblet Squat (25/15)
*Athlete Notes – Goal is 6-10 rounds. You should be able to go unbroken on DB snatches directly into goblet squats.
Buy-Out
5×5 Reverse Lunges @ 70-80% of 1RM Back Squat (Back Racked)
Additional Conditioning Work
8x100m Run (30 seconds between efforts)