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 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Back Squat @ 59-65%
Or…
Deadlift (6×6)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Deadlifts @ 59-65%
Back Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Back Squats (50% or less)
12 Banded KB Deadlift
15 Banded Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
42 Double Unders
30 Wallballs (20/14)
18 Pull-ups
*RX+ 63 Double Unders and CTB Pull-ups
*Level 2 – 21 Double Unders, Wallballs (14/10), Band Assisted Pull-ups
*Level 1 – 2:1 Single Unders, Wallballs (10), Ring Rows
*Athlete Notes – Goal is 3-5 rounds. Wallballs should be completed in no more than 3 sets each round.
Buy-Out
Glute/Ham Accessory:
3×15 Glute Bridges/Banded Hamstring Ext/:15-:20 Copenhangen 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
10 Rounds For Calories – :30 Row/:30 Rest or alternate with partner, rest while partner is working.