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 (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Back Squats @ 85%
Or…
Deadlift (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Deadlifts @ 85%
Box Squats (4×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Box Squats (Back Squat) @ 65-70%
10 Back Extensions or Good Mornings (Weight as needed)
12 Weighted Glute Bridges
All The Way Up (Time)
9-15-21
CTB Pull-ups
Lateral Burpees
OH Squats (95/65)
*Sub front squats if no OH
*RX+ 21 CTB Pull-ups each round, OH Squat (115/75)
*Level 2 – Pull-ups, OH Squats (75/55)
*Level 1 – Ring Rows, OH Squats (65/45)
*Athlete Notes – 6-12 minute range. Work on stringing together small sets of pull-ups, singles as needed in last round. OH/Front squats should be pushing for unbroken.
Buy-Out
Glute/Ham Accessory:
4×12 Tempo Glute Bridges @ 21X1/8 (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
5 Rounds: 1:00on/1:00 off Assault Bike