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 (6×2)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Back Squats @ 90+% or option to work up to a peak single, possible 1RM attempts
Or…
Deadlift (6×2)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Deadlifts @ 90+% or option to work up to a peak single, possible 1RM attempts
Landmine Squat (4 x 8-10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8-10 Landmine Squats
15 Banded Stiff Legged KB Deadlift
15 Alternating Reverse KB Lunge
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
50 Double Unders
30 Wallballs (20/14)
10 CTB Pull-ups
*RX+ 100 Double Unders, 50 Wallballs, 15 CTB Pull-ups
*Level 2 – 25 Double Unders, Wallballs (14/10), Pull-ups
*Level 1 – 25 Double Under Attempts or 2:1 Singles, Wallballs (10), Band Assisted Pull-ups
*Athlete Notes – Goal is 2+ to 4 rounds. Work on stringing together manageable sets of double unders and breaking before failing. Aim for 2-3 sets of wallballs each round with a short rest.
Buy-Out
Glute/Ham Accessory:
4×20 Band Resisted Glute Bridges/10 Double KB Reverse Front Racked Lunges
Gymnastics Accessory (Pull-up or MUP):
EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups or Muscle-up Transition
Additional Conditioning Work
4×25 Calories Assault Bike (Rest 1:1)