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 (6×6)
Performance:
Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 6 Back Squats in clusters of 3+3 @ 71-77%
Or…
Deadlift (6×6)
Performance:
Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 6 Deadlifts in clusters of 3+3 @ 71-77%
Front Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Front Squats @ 50%
12 Good Mornings
1 Minute Banded Glute Bridges
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
*Level 2 – Band Assisted Pull-ups
*Level 1 – DB Thrusters and Ring Rows
*Athlete Notes – 6-12 minute range. Good strong pace on the row, but don’t burn it out, should be fresh coming off the rower. Break thrusters into no more than 5 sets. Pull-ups, get done however needed.
Buy-Out
Glute/Ham Accessory:
3×15 Tempo Glute Bridges @21X1/4×6 Glute Ham Raise/4x:20-:30 (Each Side) Star Plank
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
4x25m/20w Calorie Bike (2 minute rest between efforts)