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 (4×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 6 Sumo Deadlifts (Build from week 2 if possible)
Or…
1-1/4 Back Squat (4×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 6 1-1/4 Back Squats @ 60-70%
Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Deadlifts
12 (Each Side) Banded Clam Shells
10 (Each Leg) Curtsy Stepdown
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15 Calorie Row
30 Wallballs (20/14)
15 Deadlifts (185/125)
*Level 2 – Wallballs (14/10), Deadlifts (155/105)
*Level 1 – Wallballs (10), Deadlifts (115/75)
*Athlete Notes – Goal is 2+ to 4+ rounds. Deadlifts should be light, 40-50% with max 1-2 sets to complete each round.
Buy-Out
3×8 (Each Leg) KB Rack Reverse Lunges/3×24 Alternating Front Foot Elevated Jump Lunges
Additional Conditioning Work
8x200m Run (Rest 1:1)