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/Front/Reverse Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges/Band Squats
Back Squat (4×10)
Performance:
Every 4:00 Minutes For 12:00 Minutes (4 Sets) Complete 10 Back Squat (Start @ 40-50% and build up to a peak set of 10)
Back Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Back Squats @ 40-50%
10 Good Mornings
10 Lateral Step-ups
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP 12 Minutes:
30 Double Unders
12 Front Squats @ 40% of 1RM
6 Toes to Bar
*1 partner completes full round AFAP then next partner, score is total rounds and reps completed
*RX+ 50 Double Unders, Front Squat (135/95), 9 Toes to Bar
*Level 2 – 15 Double Unders, 12 Knee Raises
*Level 1 – 2:1 Singles, 12 Knee Raises
Buy-Out
Glute/Ham Accessory:
4×20 Glute Bridges/10 Back Extensions
Gymnastics Accessory (Pull-up or MUP):
EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups or Muscle-up Transition
Additional Conditioning Work
100 Calorie Assault Bike