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 OH Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB OH Walking Lunge (L)
10 PVC OH Squats
Overhead Squat (5×4)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 OH Squats @ 75-80%
Or…
Back Squat (5×4)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Back Squats @ 75-80%
Romanian Deadlift (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Romanian Deadlifts
12 Alternating Step-ups (Farmers Carry)
20 Banded Glute Bridges
Metcon (Time)
3 Rounds For Time:
500m Row
15 Deadlifts (225/155)
15 Lateral Burpees
*Level 2 – Deadlifts (185/125)
*Level 2 – Deadlifts (135/95)
*Athlete Notes – 10-15 minute range. Deadlifts should be complete in 1-2 sets per round.
Buy-Out
Glute/Ham Accessory:
3×10 Band Hamstring Curls/:45-1:00 Sorenson Hold
Additional Conditioning Work
5 Minute Assault Bike – :10 Sprint/:20 Easy on Assault Bike