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
500m Row or 400m Run
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
Back Squat (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start at 75-80% and build to a peak single for the day or complete 7×3 at a working weight)
Or…
Deadlift (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Deadlift (Start at 70-75% and build to a peak single for the day or complete 7×3 at a working weight)
Box Squats (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Box Squats
12 Stiff Legged KB Deadlifts
20 Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
30 Wallballs (20/14)
15 Box Jumps (24/20)
*Level 2 – Wallballs (14/10), Box Jumps (20/18) and cut reps to 20WB/10BJ
*Level 1 – Wallballs (10), Box Jumps (18/12) and cut reps to 20WB/10BJ
*Athlete Notes – Goal is 2-4+ rounds. Wallballs should be completed in 1-3 sets each round. Scale reps to 20/10 to keep a more consistent pace, less sets.
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/3×20 Glute Bridges
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
8x250m Row (Rest 1:1)