CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll/Lax Ball Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Barbell Quad/Hip Flexor Mash
1-2 Minutes – Cross Legged Single Leg Squat/Hip Opener (Use Pull-up Rig for Support)
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Single Leg Deadlifts
10 Weighted Glute Bridges (Barbell on hips)
10 Back Squats
Back Squat (1×4 @ 70%)
Back Squat (3×4 @ 80%)
*After each set of squats complete a 30 second ring support or push-up plank hold
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
*Sub 30-20-10 Push-ups
Heavy Elizabeth (Time)
15-12-9
Squat Cleans (185/125)
Weighted Ring Dips (45/25)
*Heavy Elizabeth option for those looking to get a more strength based workout in, do not scale up just to scale up, go fast or go heavy
Extra Credit
4×10 Bulgarian Split Squats
*If you’ve been doing these Farmers Carry style and feel confident with them, try to complete in DB or KB Front Rack Position.