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
500m Row or 400m Run
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 (6×6)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Deadlifts @ 59-65%
Or…
Back Squat (6×6)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Back Squats @ 59-65%
Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Deadlifts (50% or less)
12 Alternating Reverse Lunges
1 Minute Alternating Single Leg Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
20 DB Step-ups (Single DB – 45/25 to 20″)
10 Strict Ring Dips
*RX+ 60 Double Unders
*Level 2 – DB Step-ups (35/20), 5 Strict Ring Dips or Band Assist/Bar Dip
*Level 1 – DB Step-ups (25/15), 15m/12w Push-ups
*Athlete Notes – Goal is 3-6 rounds. DB step-ups should be completed in 1-2 sets per round. Scale dips as needed.
Buy-Out
Glute/Ham Accessory:
3×8 Back Extensions/Barbell Row (Heavier than last week)
Additional Conditioning Work
8x250m Row (2 minutes rest between efforts or alternate with a partner)