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 (6×2)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Deadlifts (Build to a peak set of 2 for the day)
Or…
Back Squat (6×2)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Back Squats @ 80-85%
Good Mornings (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Good Mornings @ 30% of 1RM Back Squat
12 (6 Each Leg) Bulgarian Split Squats
20 Banded Glute Bridges
Metcon (Time)
3 Rounds For Time:
400m Run
Then…
3 Rounds:
10 Wallballs (20/14)
10 Box Jumps (24/20)
*RX+ 15 Wallballs/15 Box Jumps
*Level 2 – Wallballs (14/10) and Box Jumps (20/18)
*Level 1 – Wallballs (10) and Box Jumps (18/12)
15-20 minute range. Wallballs should be unbroken, work for sets of 10. Rounds of wallball/box jump should be in the 1-2 minute range. Cut runs down to 200m as needed to stay in time range.
Buy-Out
3×10 Back Extensions (Add weight as needed)
Additional Conditioning Work
5x100m Row AFAP (1 minute rest between efforts)