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
Deadlift (6×3)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 3 Deadlifts (Build to a peak set of 3 for the day)
Or…
Back Squat (6×3)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 3 Back Squats @ 75-80%
Romanian Deadlift (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Romanian Deadlifts
16 (8 Each Leg) Bulgarian Split Squats
20 Banded Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
200m Run
7 DB Curtis P’s (45/25)
*Curtis P = DB Hang Squat Clean, Forward Front Racked Lunge (L/R), Push Press
*Level 2 – (35/20)
*Level 1 – (25/15)
*Athlete Notes – Goal is 4-6 rounds. Pick a weight you can complete unbroken during early rounds and 1-2 sets in later rounds.
Buy-Out
3×10 Back Extensions
Additional Conditioning Work
4x250m Row (1 minute rest between efforts)