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 (6×5)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 5 Deadlifts @ 65-70%
Or…
Back Squat (6×5)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 5 Back Squats (Build to a peak set of 5 for the day)
Good Mornings (1×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Good Mornings @ 40% of 1RM Back Squat
10 (5 Each Leg) Bulgarian Split Squats
20 Banded Glute Bridges
Metcon (Time)
3 Rounds For Time:
400m Run
15 Deadlifts @ 50% of 1RM
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
3×8 Back Extensions (Heavier then last week)
Additional Conditioning Work
3x400m Run (Rest 2 minutes between efforts)