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 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Deadlifts @ 70-75%
Or…
Back Squat (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Back Squats @ 70-80%
Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Deadlifts
12 (Each leg) RFE Front Racked DB/KB Split Squats
10 Alternating Step-ups (Farmers Carry Hold)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
50 Double Unders
15 Front Racked Lunges @ 40% of Front Squat up to (135/95)
20 Box Jump Overs (24/20)
*RX+ 75 Double Unders
*Level 2 – 30 Double Unders, BJO’s (20/18)
*Level 2 – 2:1 Single Unders, BJO’s (18/12)
*Athlete Notes – Goal is 2+ to 4 rounds.
Buy-Out
Glute/Ham Accessory:
3×10 (Each leg) Bulgarian Split Squats/Glute Ham Raises
Additional Conditioning Work
4×25 Calorie Row