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
400m Run or 500m Row
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
Front Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Front Squats (Start light and build to an easy peak set of 5 for the day)
Or…
Tempo Deadlift (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Tempo Deadlifts (Start light and build to a peak set of 5 for the day)
Front Rack Lunge (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Alternating Reverse Front Racked Lunges
10 Stiff Legged KB Deadlift
10 (Each Side) Pallof Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
10 Hang Power Cleans (115/75)
15m/12w Push-ups
*RX+ Hang Power Cleans (135/95), 5 Weighted Dips (45/25) + 15m/12w Push-ups
*Level 2 – Hang Power Cleans (95/65)
*Level 1 – Hang Power Cleans (75/55)
*Athlete Notes – Goal is 4-6 rounds. Cleans should be unbroken throughout the entire workout. Break push-ups in to smaller quick sets with short breaks.
Buy-Out
Glute/Ham Accessory:
4×10 Glute Bridges/8 Stiff Legged DB Deadlifts
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
4x800m Run (Rest 1:1)