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…
Tempo Back Squat (1×8)
Tempo Back Squat (1×6)
Tempo Back Squat (1×6)
Tempo Back Squat (1×8)
Performance:
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 8-6-6-8 @ Tempo (30X1)
Paused Goblet Squats (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Paused Goblet Squat (2 second pause in bottom)
10 Good Mornings
10 Alternating Curtsy Lunges (Goblet hold)
Metcon (Time)
3 Rounds For Time:
400m Run
15 Front Squats @ 40% up to (135/95)
15 Step Down Box Jumps (24/20)
*Level 2 – Step Down Box Jumps (20/18)
*Level 1 – Step-ups
*Athlete Notes – 9-15 minute range. Push for unbroken on every round of front squats.
Buy-Out
Glute/Ham Accessory:
3×10 Alternating Cossack Squats/Max Sorenson Hold
Additional Conditioning Work
Tabata Row