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 (1×4)
Front Squat (1×2)
Front Squat (1×2)
Front Squat (1×4)
Performance:
Every 2:30 Minutes For 7:30 Minutes (4 Sets) Complete Front Squats @ Rep Scheme 4-2-2-4
Reverse Lunge (Back Racked) (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Alternating Reverse Lunges (Back Racked)
10 Stiff Legged KB Deadlifts
20 Glute Bridges
Hot Legs (Time)
100 Double Unders
21 Squat Cleans (115/75)
75 Double Unders
15 Squat Cleans (135/95)
50 Double Unders
9 Squat Cleans (155/105)
*RX+ 135/95, 155/105, 185/125
*Level 2 – 60/40/20 Double Unders and 95/65, 115/75, 135/95
*Level 1 – 30/20/10 Double Unders or 2:1 Singles and 75/55, 95/65, 115/75
*Athlete Notes – Goal is 10-15 minutes. Double unders should be something you can manage in under 2-3 minutes per set max. Weights should be light, moderately heavy and then heavy for the 3 sets.
Buy-Out
Glute/Ham Accessory:
3×8 RDL’s/10 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
800/400/200/100 Run (Rest 3:00/2:00/1:00)