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 (5×5)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 Deadlifts @ 60-65%
Or…
Back Squat (5×5)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 Back Squats @ 60-65%
Stiff Legged KB Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Stiff Legged KB Deadlifts (2 KB’s)
10 Goblet Squats
20 Banded Glute Bridges
Metcon (AMRAP – Reps)
3 Rounds For Reps:
Each Against a 4 Minute Running Clock –
500m Row
12 Power Cleans @ 50% of 1RM Clean up to (155/105)
Max Walking Lunges (Farmers Hold – 45/25# DB’s)
*1 Minute Rest After Each Round
*Level 2 – Walking Lunges (35/20)
*Level 1 – Walking Lunges (25/15)
*Athlete Notes – Power cleans should be fast, allowing time for walking lunges. If your rows take longer and you will not be able to get to lunges, continue and complete 10 walking lunges each round and removing the rest.
Buy-Out
3×8 Back Extension/:30 Banded Squat Hold
Additional Conditioning Work
500-400-300-200-100m Rows (Rest 1:1)