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 (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Back Squat @ 83%
Or…
Deadlift (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Deadlifts @ 83%
Front Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Front Squats @ 55-60%
12 Good Mornings
1 Minute Band Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
15 KB Swings (53/35)
25 Sit-ups
*Level 2 – KB Swings (45/30)
*Level 1 – KB Swings (35/25)
*Athlete Notes – Goal is 4-6 rounds. KB swings should be unbroken each round. Stay light, move well and use this as recovery from Murph.
Buy-Out
Glute/Ham Accessory:
3×8 Tempo Glute Bridges @31X1/4×6 Glute Ham Raise/4x:20-:30 (Each Side) Star Plank
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
5 Minute Assault Bike (Recovery Row – Low RPM)