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
3 Minutes Double Under Skill Work
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 (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Front Squats @ 70-75%
Back Squat (4×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Back Squats @ 65-70%
12 Lateral Step-ups (6 each side)
12 Single Leg Deadlift (6 each side)
Metcon (Time)
21m/15w Calorie Row
21 Hang Power Cleans (75/55)
21 Lateral Burpees
*2 Minute Rest
15m/12w Calorie Row
15 Hang Power Cleans (95/65)
15 Lateral Burpees
*1 Minute Rest
9m/7w Calorie Row
9 Hang Power Cleans (115/75)
9 Lateral Burpees
*RX+ 95/65, 115/75, 135/95
*Level 2 – 65/45, 75/55, 95/65
*Level 1 – 55/35, 65/45, 75/55
*Athlete Notes – 10-16 minute range. Hang power cleans should be unbroken each round.
Buy-Out
Glute/Ham Accessory:
3×10 Romanian Deadlifts/3×10 (Each Side) Banded Single Leg Glute Bridge
Gymnastics Accessory (Pull-up or MUP):
EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups, Muscle-up Transition or 3-5 Strict Pull-ups
Additional Conditioning Work
800m Run For Time