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 (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Sumo Deadlifts (Start light and build to a peak set of 5 for the day)
Or…
Back Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Back Squats (Start light and build to a peak set of 5 for the day)
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 Deadlifts @ 50% up to (225/155)
15 DB Step-ups (Single 45/25# DB to 20″ Box)
*Level 2 – (35/20, 18″ Box)
*Level 1 – (25/15, 12″ Box)
*Athlete Notes – 8-15 minute range. Deadlifts should be completed in 1-2 sets per round with short breaks. Step-ups steady and unbroken.
Buy-Out
3×10 (Each Leg) KB Rack Reverse Lunges/3×24 (Each Leg) Front Foot Elevated Jump Lunges
Additional Conditioning Work
2x1000m Row (Rest 1:1)