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 (4×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 6 1-1/4 Front Squats @ 60-70%
Or…
Tempo Deadlift (4×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 6 Tempo Deadlifts @ 55-65% with Tempo 21X1
Front Rack Lunge (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Alternating Reverse Front Racked Lunges
10 Stiff Legged KB Deadlift
10 Pallof Press
Metcon (Time)
50-40-30-20-10
Double Unders
15-12-9-6-3
OH Squats (95/65)
RX+ 2:1 Double Unders, OH Squats (115/75)
*Level 2 – Half Double Unders, OH Squats (75/55)
*Level 1 – 2:1 Single Unders, OH Squats (65/45)
*Athlete Notes – 8-15 minute range. Sub Front Squats as needed for OH Squats.
Buy-Out
Glute/Ham Accessory:
4×20 Glute Bridges/10 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
3 Rounds: 400m Run (Rest 1:1), 200m Run (Rest 1:1)