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 (5 x 2-3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2-3 Back Squats @ 85-90%
Or…
Deadlift (5 x 2-3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2-3 Deadlifts @ 85-90%
Box Squats (4×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Box Squats (Back Squats @ 70-75%
10 Back Extensions or Good Mornings (Weight as needed)
10 Weighted Glute Bridges
Metcon (AMRAP – Reps)
AMRAP 12 Minutes:
1000m/800w Row (Buy-in)
5 DB Hang Squat Clean Thruster (45/25)
3 Pull-ups
5 DB Hang Squat Clean Thruster
6 Pull-ups
5 DB Hang Squat Clean Thruster
9 Pull-ups
*Continue with 5 DB hang squat clean thrusters, adding 3 pull-ups to each round until time expires…
*RX+ CTB Pull-ups
*Level 2 – DB Hang Squat Clean Thruster (35/20), Band Assisted Pull-ups
*Level 1 – DB Hang Squat Clean Thruster (25/15), Ring Rows
*Athlete Notes – Looking for weights and pull-up options you can keep a continuous pace with for the majority of the workout.
Buy-Out
Glute/Ham Accessory:
4×10 Tempo Glute Bridges @ 21X1/6 (Each Side) Banded Single Leg DB Deadlift
Gymnastics Accessory (Pull-up or MUP):
3×10 Kipping Swings (Bar or Rings)/3×5 Chair Drill (Bar) or Swing to Hollow (Rings)/3×5 Floor Kip/3×5 Pull-ups Attempts (Bar) or MUP Transitions (Rings)
Additional Conditioning Work
Tabata Assualt Bike