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 Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Paused Front Squat (1×8)
Paused Front Squat (1×6)
Paused Front Squat (1×6)
Paused Front Squat (1×8)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Paused Front Squats @ Rep Scheme 8-6-6-8 @ Tempo @ 23X1 (2 second negative, 3 count in the bottom, drive up, reset at the top)
Double KB Front Racked Squats (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Double KB Front Racked Squats @ 21X1
1 Minute Banded Good Mornings
20 Glute Bridges
Runnin & Pushin & Pullin (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
10 Thrusters (95/65)
10 Pull-ups
*RX+ Thrusters (115/75), CTB Pull-ups
*Level 2 – Thrusters (75/55), Band Assisted Pull-ups
*Level 1 – Thrusters (65/45), Ring Rows
*Athlete Notes – Goal is 4-6 rounds. Thrusters should be moderately heavy but pushing for unbroken each round. Scale pull-ups as needed.
Buy-Out
Glute/Ham Accessory:
3×10 Glute Bridges @ 21X2/10 Back Extensions/:30-1:00 Hollow 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
4x25m/20w Assault Bike (Rest 1:1)