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
500m Row or 400m Run
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
Front Squat (1×6)
Front Squat (1×4)
Front Squat (1×4)
Front Squat (1×6)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Front Squats @ Rep Scheme 6-4-4-6 (Base off last weeks sets of 6 and build)
Back Rack Lunge (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Alternating Back Racked Reverse Lunges
15 Banded Glute Bridges
12 (6 Each Leg) Single Leg Deadlift w/ KB
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Level 2 – KB Swings (45/30)
*Level 1 – KB Swings (35/25)
*Athlete Notes – 8-15 minute range. Try to keep consistent on your runs, finishing your run at your KB. Short break as needed to allow you to go unbroken on KB Swings. Rest on transition to pull-ups, get them done however you can.
Buy-Out
Glute/Ham Accessory:
3×15 Glute Bridge/8 Romanian Deadlifts
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
6 x 15 Second Assault Bike Sprint (15 Second Rest Between Efforts)