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/Front/Reverse Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges/Band Squats
Paused Back Squats (1×6)
Paused Back Squats (1×4)
Paused Back Squats (1×4)
Paused Back Squats (1×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squat – Rep Scheme 6-4-4-6 (2 Second Pause)
Or…
Deadlift (10×1)
Performance:
EMOM For 10 Minutes (10 Sets) Complete 1 Deadlift @ 80-85%
Box Squats (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Box Squats
10 Stiff Legged KB Deadlifts
20 Alternating Single Leg Glute Bridges
Metcon (Time)
3 Rounds For Time:
21m/18w Calorie Row
15 OH Squats (95/65)
15 Box Jump Overs (24/20)
*RX+ OH Squat (115/75)
*Level 2 – OH Squat (75/55), Box Jump Overs (20/18)
*Level 1 – OH Squat (65/45), Box Jump/Step Overs (18/12)
*Athlete Notes – 8-12 minute range. Squats should be completed in 1-2 sets each round, push to go unbroken each set. Sub front squats as needed.
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/3×20 Glute Bridges
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
12x100m Run (Rest 1:1)