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
Tempo Front Squat (1×6)
Tempo Front Squat (1×4)
Tempo Front Squat (1×4)
Tempo Front Squat (1×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Front Squats @ Rep Scheme 6-4-4-6 (Work off of last weeks heaviest set of 6 and build for the sets of 4, drop as needed for final set of 6)
Tempo @ 31X1
Double KB Front Racked Squats (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Double KB Front Racked Squats @ 21X1
1 Minute Banded Glute Bridges
20 Banded Good Mornings
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
15 Lateral Burpees
10 Deadlifts (185/125)
*RX+ 80 Double Unders and Deadlifts (225/155)
*Level 2 – 20 Double Unders and Deadlifts (155/105)
*Level 1 – 80 Single Unders, 10 burpees, and Deadlifts (135/95)
*Athlete Notes – Goal is 4-6 rounds. Should be aiming for a round every 3 minutes, each movement should average a minute or less.
Buy-Out
Glute/Ham Accessory:
3×15 Glute Bridges @ 21X2/12 Back Extensions/Max Plank Hold
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: 30 Seconds Max Calorie Assault Bike (Rest 1 minute after each effort)