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
Paused Back Squats (1×8)
Paused Back Squats (1×6)
Paused Back Squats (1×6)
Paused Back Squats (1×8)
Performance:
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Paused Back Squat – Rep Scheme 8-6-6-8 (2 Second Pause)
Or…
Deadlift (6×2)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 75-85%
Romanian Deadlift (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Romanian Deadlifts
10 (5 Each Leg) Bulgarian Split Squats
20 Banded Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
12 DB Hang Squat Cleans (45/25)
12 Box Jump Overs (24/20)
*Level 2 – DB Squat Cleans (35/20), Box Jump Overs (20/18)
*Level 1 – DB Squat Cleans (25/15), Box Jump/Step Overs (18/12)
*Athlete Notes – Goal is 3-5 rounds. DB Squat Cleans should be completed in 1-2 sets each round.
Buy-Out
Glute/Ham Accessory:
3×8 Good Mornings/3×10 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
8x250m Row (Rest 1:1)