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 (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Sumo Deadlifts (Build from week 4 if possible)
Or…
1-1/4 Back Squat (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 1-1/4 Back Squats @ 75-85%
Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Deadlifts
15 (Each Side) Banded Clam Shells
10 (Each Leg) Curtsy Stepdown
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
400m Run
15 OH Squats (95/65)
*If you complete 5 rounds in under 15 minutes, log your Nancy score
*Sub Front Squats (95/65) as needed
*Level 2 – OH Squats (65/45)
*Level 1 – OH Squats (45/35)
*Athlete Notes – Goal is 3+ to 5 rounds. OH squats should be unbroken for the majority of the workout, max 2 sets in later rounds.
Buy-Out
3×10 (Each Leg) KB Rack Reverse Lunges/3×24 (Each Leg) Front Foot Elevated Jump Lunges
Additional Conditioning Work
3x750m Row (Rest 1:1)