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 (6×3)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 3 Deadlifts @ 70-80%
Or…
Tempo Back Squat (1×4)
Tempo Back Squat (1×2)
Tempo Back Squat (1×2)
Tempo Back Squat (1×4)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 4-2-2-4 @ Tempo (30X1)
Paused Goblet Squats (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Paused Goblet Squat (2 second pause in bottom)
10 Good Mornings
10 Alternating Curtsy Lunges (Goblet hold)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
10 Deadlifts @ 50%
15m/12w Push-ups
20 Jumping Lunges
*RX+ HSPU
*Level 2 – Step Back Lunges
*Athlete Notes – Goal is 3 to 5+ rounds. Deadlifts should be completed in 1-2 sets each round.
Buy-Out
Glute/Ham Accessory:
3×10 Alternating Cossack Squats/Max Sorenson Hold
Additional Conditioning Work
10 Minute Row – :30on/:30 off