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
1-1/4 Front Squat (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 1-1/4 Front Squats @ 75-85%
Or…
Tempo Deadlift (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Tempo Deadlifts @ 75-85% with Tempo 21X1
Front Rack Lunge (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Alternating Reverse Front Racked Lunges
12 Stiff Legged KB Deadlift
12 (Each Side) Pallof Press
Metcon (Time)
21-15-9
Calorie Row
Thruster (95/65)
Toes to Bar
*RX+ 30-20-10 Calorie Row
*Level 2 – Thruster (75/55), Knee Raises
*Level 1 – Thruster (65/45) or DB Thrusters, 2:1 Sit-ups
*Athlete Notes – 8-15 minute range. Thrusters should be completed in 1-2 sets per round.
Buy-Out
Glute/Ham Accessory:
4×12 Glute Bridges/6 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
8x200m Run (Rest 1:1)