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 (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squat @ 62-68%
Or…
Deadlift (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Deadlifts @ 62-68%
Back Squat (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Back Squats (55-60%)
10 Banded KB Deadlift
20 Banded Glute Bridges
Metcon (Time)
500m Row
40 Deadlifts (185/135)
30 Box Jump Overs (24/20)
20 Burpees (6″ Target)
20 Ring Dips
*RX+ Deadlifts (225/155), Sub 10 Bar Muscle-ups for Ring Dips
*Level 2 – Deadlifts (155/105), Box Jumps (20/18), Band Assisted Ring Dips or Bar Dips
*Level 1 – Deadlifts (135/95), Box Jumps (18/12), Push-ups
*Athlete Notes – 10-15 minute range. Deadlifts should be around 50% of 1RM with 3-5 sets to complete all 40. Steady box jumps and burpees, break dips into small sets/singles from the start.
*If deadlifting today, option to sub front squats @ 30-35% of 1RM for deadlifts
Buy-Out
Glute/Ham Accessory:
3×12 Glute Bridges/Banded Hamstring Ext/5 Copenhangen Lifts + :15 Plank (Each side)
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
Tabata Row