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 2-3 Minutes Jump Rope/Double Under Practice
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
Front Squat (3-2-1-1-1-1-1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete Front Squats @ Rep Scheme:
3-2-1-1-1-1-1
*Following 3-4 sets during the warm-up period…begin at approximately 75% for the set of 3, then build by feel for set of 2, work up to new 1RM/peak single for the day
Reverse Lunge (Back Racked) (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Alternating Reverse Lunges (Back Racked)
12 Stiff Legged KB Deadlifts
20 Glute Bridges
Metcon (Time)
3 Rounds For Time:
200m Run
25 Burpees
*RX+ 4 Rounds For Time
*Athlete Notes – 6-12 minute range.
Buy-Out
Glute/Ham Accessory:
3×6 RDL’s/8 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
500/400/300/200/100 Row (Rest 2:00/1:30/1:00/:30)