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 (7×5)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 5 Deadlifts @ 65-70%
Or…
Tempo Back Squat (1×6)
Tempo Back Squat (1×4)
Tempo Back Squat (1×4)
Tempo Back Squat (1×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 6-4-4-6 @ Tempo (30X1)
Paused Goblet Squats (1×8)
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 (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
400m Run
30 Wallballs (20/14)
15 Box Jump Overs (24/20)
*RX+ 40 Wallballs, 20 Box Jump Overs
*Level 2 – Box Jump Overs (20/18)
*Level 1 – Box Jump Overs/Step-overs (18/12)
*Athlete Notes – Goal is 2+ to 3+ rounds. Break wallballs into smaller planned out sets and try and stick to your sets with short rests. Steady and box jumps, get them done and start the next run.
Buy-Out
Glute/Ham Accessory:
3×12 Alternating Cossack Squats/Max Sorenson Hold
Additional Conditioning Work
10 Minute Row – :30on/:30 off