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 400m Run
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
Back Squat (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Back Squat @ 86%
*If you are unable to complete all 4 reps unbroken, rack the bar and break reps as needed
Or…
Deadlift (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Deadlifts @ 86%
Back Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Back Squats @ 40%
10 Lateral Step-ups (5 each side)
10 Single Leg Deadlift (5 each side)
Metcon (Time)
5 Rounds For Time:
12 Lateral Burpees
9 Front Squats @ 40-45% of 1RM Front Squat
6 Box Jumps (24/20)
*RX+ Front Squats (155/105), Box Jumps (30/24)
*Level 2 – Box Jumps (20/18)
*Level 1 – Box Jumps (18/12)
*Athlete Notes – 10-15 minute range. Weight should be moderately heavy but pushing for unbroken each round.
Buy-Out
Glute/Ham Accessory:
3×10 Good Mornings/Front Racked Lunges
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
10 Minute Row :30on/:30off