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 Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Tempo Front Squat (1×6)
Tempo Front Squat (1×4)
Tempo Front Squat (1×4)
Tempo Front Squat (1×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Front Squats @ Rep Scheme 6-4-4-6 @ Tempo @ 31X1 (Work off of last weeks heaviest set of 6 and build for the sets of 4, drop as needed for final set of 6)
Double KB Front Racked Squats (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Double KB Front Racked Squats @ 21X1
1 Minute Banded Good Mornings
15 Glute Bridges
Metcon (Time)
3 Rounds For Time:
500m Row
30 Russian KB Swings (53/35)
15 Burpees
*RX+ Russian KB Swings (70/53)
*Level 2 – Russian KB Swings (45/30)
*Level 1 – Russian KB Swings (35/25)
*Athlete Notes – 9-15 minute range. KB swings should be unbroken each round.
Buy-Out
Glute/Ham Accessory:
3×15 Glute Bridges @ 21X2/10 Back Extensions/Max Plank Hold
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
4x1000m Row (Rest as needed)