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 (6×3)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 3 Deadlifts @ 75-80%
Or…
Back Squat (6×3)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 3 Back Squats (Build to a peak set of 3 for the day)
Front Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Front Squats @ 50% of 1RM
10 Stiff Legged KB Deadlifts
:30-:45 Plank Hold
Metcon (Time)
3 Rounds For Time:
500m Row
15 Power Cleans (95/65)
30 Wallballs (20/14)
*RX+ Power Cleans (115/75)
*Level 2 – Power Cleans (75/55) and Wallballs (14/10)
*Level 2 – Power Cleans (65/45) and Wallballs (10)
*Athlete Notes – 12-16 minute range. Weight should be light and fast, unbroken early, 1-2 sets in later rounds. Manage your sets of wallballs from the start, short rests.
Buy-Out
3×8 Back Extensions (Heavier then last week)
Additional Conditioning Work
3x400m Run (Rest 2 minutes between efforts)