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
Sumo Deadlift (4×4)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 4 Sumo Deadlifts (Build from week 3 if possible)
Or…
Tempo Back Squat (4×4)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 4 1-1/4 Back Squats @ 70-80%
Deadlift (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Deadlifts
15 (Each Side) Banded Clam Shells
12 (Each Leg) Curtsy Stepdown
Metcon (Time)
3 Rounds For Time:
400m Run
15 Squat Cleans (115/75)
15 Box Jump Overs (24/20)
*RX+ Squat Cleans (135/95)
*Level 2 – Squat Cleans (95/65), Box Jump Overs (20/18)
*Level 1 – Squat Cleans (75/55), Box Jump Overs (18/12)
*Athlete Notes – 12-20 minute range. Pick a weight for squat cleans that you can complete in 3 sets max each round or quick singles.
Buy-Out
3×10 (Each Leg) KB Rack Reverse Lunges/3×24 (Each Leg) Front Foot Elevated Jump Lunges
Additional Conditioning Work
8x250m Row (Rest 1:1)