CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches and Hip Mobility
2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation
Warm-up
400m Run or 500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Farmers Carry (Left)
10 Monster Band Lateral/Front/Reverse Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges/Band Squats
Front Squat (3-2-1-1-1-1-1)
Performance:
Every 2:30 Minutes For 15 Minutes (7 Sets) Complete Front Squats @ Rep Scheme:
3-2-1-1-1-1-1
Following 2-3 sets during the warm-up period…begin at approximately 75% for the set of 3, then build by feel for set of 2, work up to new 1RM/peak single for the day
Back Rack Lunge (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Alternating Back Racked Reverse Lunges
10 Banded Glute Bridges (Weight if possible – heavier than last week)
10 (5 Each Leg) Single Leg Deadlift w/ KB
Metcon (Time)
3 Rounds For Time:
50 Double Unders
25 Burpees
*RX+ 4 Rounds For Time
*Level 2 – 25 Double Unders
*Level 1 – 2:1 Singles
*Athlete Notes – 6-12 minute range.
Buy-Out
Glute/Ham Accessory:
3 x 10 Glute Bridge/5 Romanian Deadlifts
Gymnastics Accessory (Pull-up or MUP):
3×10 Kipping Swings (Bar or Rings)/3×5 Chair Drill (Bar) or Swing to Hollow (Rings)/3×5 Floor Kip/3×5 Pull-ups Attempts (Bar) or MUP Transitions (Rings)
Additional Conditioning Work
8x100m Sprints (Relay style with partner)