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 (6×2)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 71%
Or…
Back Squat (6×2)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Back Squats @ 71%
Deadlift (4×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Deadlifts (60-65%)
16 Alternating Reverse Lunges
1 Minute Banded Glute Bridges
Metcon (Time)
3 Rounds For Time:
500m Row
15 Jumping Lunges
15 KB Swings (53/35)
15 Jumping Lunges
*RX+ KB Swings (70/53)
*Level 2 – KB Swings (45/30)
*Level 1 – KB Swings (35/15), Reverse Lunges
*Athlete Notes – 8-14 minute range. KB swings should be unbroken each round.
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/Barbell Row
Additional Conditioning Work
1 Mile Run