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
Tempo Front Squat (1×8)
Tempo Front Squat (1×6)
Tempo Front Squat (1×6)
Tempo Front Squat (1×8)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Front Squats @ Rep Scheme 8-6-6-8 @ Tempo @ 31X1 (Start conservative for first set and build for each set of 6, heavier for last set of 8 than first if possible)
Double KB Front Racked Squats (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Double KB Front Racked Squats @ 21X1
1 Minute Banded Good Mornings
20 Glute Bridges
Hot Wheels (Time)
5 Rounds For Time:
200m Run
20 Wallballs (20/14)
*RX+ 30 Wallballs
*Level 2 – Wallballs (14/10)
*Level 1 – Wallballs (10)
*Athlete Notes – 10-15 minute range. Attempt big sets of wallballs, go for unbroken, resting before/after runs. If not going unbroken, plan for two sets, first bigger than the second.
Buy-Out
Glute/Ham Accessory:
3×20 Glute Bridges @ 21X2/10 Back Extensions/Max 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
2x750m Row (Rest 3 minutes between efforts)