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 (7×1)
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start at 80-85% and build to a peak single for the day)
Or…
Overhead Squat (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 OH Squat (Start at 80-85% and build to a peak single for the day)
Reverse Lunge (Back Racked) (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Alternating Reverse Lunges (Back Racked)
12 Stiff Legged KB Deadlifts
20 Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
750m Row (Buy-in)
5 Front Squats (135/95)
10 Push-ups
15 Box Jumps (24/20)
*RX+ Front Squats (155/105), HSPU
*Level 2 – Front Squats (115/75), Banded Push-ups, Box Jumps (20/18)
*Level 1 – Front Squats (95/65) or Goblet Squats, Box Push-ups, Box Jumps (18/12)
*Athlete Notes – Goal is 3-5 rounds. Front squats should be unbroken each round.
Buy-Out
Glute/Ham Accessory:
3×8 RDL’s/15 Glute Bridges/:20-:30 Star Plank Hold
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
4x400m Run (Rest 1:1)