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
Paused Back Squats (1×8)
Paused Back Squats (1×6)
Paused Back Squats (1×6)
Paused Back Squats (1×8)
Performance:
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Paused Back Squat @ Rep Scheme:
8-6-6-8 @ (2 Second Hold)
Or…
Deadlift (6×2)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 75-80%
Goblet Squat (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Band Resisted Goblet Squats (Increase from last weeks 15’s)
20 Banded Glute Bridges @ 10X0
Accumulate 1 Minute Plank Hold
Metcon (Time)
21-15-9
DB Hang Squat Clean Thrusters (35/20)
Burpees
*RX+ 45/25
*Level 2 – 25/15
*Level 1 – 20/10
*Athlete Notes – Goal is 5-10 minutes. Pick a weight you can do in 2-3 sets for each set of DB thrusters.
Buy-Out
Glute/Ham Accessory:
3×20 Glute Bridge/5 Romanian Deadlifts (Build off last week)
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
5x200m Sprints (Rest 1 minute between efforts)