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 Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Back Squat (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Back Squat @ 86-92%
Or…
Deadlift (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Deadlifts @ 86-92%
Back Squat (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Back Squats @ 55-60%
12 Lateral Step-ups or Box Pistols (6 each side)
12 Single Leg or Split Stance Deadlift (6 each side)
Lucky Seven Deuce (Time)
7 Rounds For Time:
7 Hang Power Cleans (95/65)
7 Front Squats (95/65)
7 Lateral Burpees
RX+ 115/75
*Athlete Notes – 7-14 minute range. Weight should be something you expect to hit all 7 hang power cleans into front squats without breaking from the start. Steady start through the first 4 rounds, try and push the last 3 rounds with short breaks.
Buy-Out
Glute/Ham Accessory:
3×10 Good Mornings/Front Racked Lunges (Same weight as last weeks 8’s)
Gymnastics Accessory (Pull-up or MUP):
EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups, Muscle-up Transition or 3-5 Strict Pull-ups
Additional Conditioning Work
10×10 Calorie Row (Rest as needed between each interval)