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
Paused Front Squat (1×6)
Paused Front Squat (1×4)
Paused Front Squat (1×4)
Paused Front Squat (1×6)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Front Squats @ Rep Scheme 6-4-4-6 (Base off pause front squats from week 1 and build each set, drop set as needed for last set)
*Tempo – 23X1 (2 second negative, 3 count in the bottom, fast up, reset at the top)
Front Rack Lunge (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Alternating Front Racked Reverse Lunges (Heavier than last week if possible)
15 Banded Glute Bridges (Add weight if possible)
12 KB Stiff Legged Deadlifts (Heavier than last week if possible)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Pull-ups
10 Box Jumps (24/20)
15 Wallballs (20/14)
*RX+ 5 Muscle-ups and 25 Wallballs
*Level 2 – Band assisted Pull-ups, Box Jumps (20/18), Wallballs (14/10)
*Level 1 – Ring Rows, Box Jumps/Step-ups (18/12)
*Athlete Notes – Goal is 5-6 rounds. Pull-ups and muscle-ups should be fast, scale reps of muscle-ups if needed.
Buy-Out
Glute/Ham Accessory:
3 x 1 Minute Glute March/12 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
50m/40w Calorie Assault Bike For Time