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 (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squats @ 80-90%
Or…
Deadlift (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts @ 80-85%
Box Squats (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Box Squats
10 Stiff Legged KB Deadlifts
20 Alternating Single Leg Glute Bridges
Metcon (AMRAP – Rounds and Reps)
Partner WOD – AMRAP 15 Minutes:
Partner 1: Row 250m
Partner 2: Complete AMRAP of –
7 Box Jumps (24/20)
14 KB Swings (53/35)
*RX+ Box Jumps (30/24), KB Swings (70/53)
*Level 2 – Box Jumps (20/18), KB Swings (45/30)
*Level 1 – Box Jumps/Step-ups (18/12), KB Swings (35/25)
*Athlete Notes – Low rep, slow down box jumps and focus on power with each jump and landing, not how fast you can do 7. Swings can be heavy but should be unbroken each round. Pick up where partner left off and keep a running total of rounds and reps.
Buy-Out
Glute/Ham Accessory:
3×8 Back Extensions/3×10 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
2 x 750m Row or 800m Run (Rest 1:1)