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 (5×2)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Front Squats @ 90-95%
Or…
Tempo Deadlift (5×2)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Tempo Deadlifts @ 75-85% with Tempo 21X1
Front Squat (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Front Squats
12 (Each Side) Single Leg Deadlift
10 Pallof Press w/ Rotation
Metcon (Time)
3 Rounds For Time:
400m Run
15 Front Racked Reverse Lunges @ 40% of 1RM Front Squat up to (135/95)
15 Box Jumps (24/20)
*Level 2 – Box Jumps (20/18)
*Level 1 – Box Jumps (18/12)
*Athlete Notes – 9-15 minute range. Lunges should be completed in 1-2 sets max per round.
Buy-Out
Glute/Ham Accessory:
4×12 Tempo Glute Bridges @ 31X1/10 (Each Side) Banded Single Leg DB Deadlift
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
1000/750/500/250m Row (Rest 1:1)