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 (6×2)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 75-85%
Or…
Paused Back Squats (1×8)
Paused Back Squats (1×6)
Paused Back Squats (1×6)
Paused Back Squats (1×8)
Performance:
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Paused Back Squat – Rep Scheme 8-6-6-8 (2 Second Pause)
Paused Goblet Squats (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Paused Goblet Squat (2 second pause in bottom)
8 Good Mornings
12 Alternating Curtsy Lunges (Goblet hold)
Metcon (Time)
3 Rounds For Time:
400m Run
15 Deadlifts @ 50% of 1RM up to (225/155)
30 Reverse Lunges
*Athlete Notes – 10-15 minute range. Deadlifts should be completed in 1-2 sets with short break. Keep moving on lunges, start the run as soon as you finish.
Buy-Out
Glute/Ham Accessory:
3×8 Alternating Cossack Squats/Max Sorenson Hold
Additional Conditioning Work
3x750m Row (Rest 1:1)