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
Back Squat (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squat @ 89%
*If you are unable to complete all 3 reps unbroken, rack the bar and break reps as needed
Tempo Back Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Tempo Back Squats (32X1) @ 40-50%
15 Banded Good Mornings
30 Seconds Weighted Walking Lunges
Metcon (Time)
3 Rounds For Time:
400m Run
15 Thrusters (95/65)
15 Pull-ups
*Level 2 – 75/55 and band assisted pull-ups
*Level 1 – 65/45 or DB Thruster and ring rows
*Athlete Notes – 9-13 minute range. Steady pace on runs, pick a weight you expect to go unbroken with or one break on thrusters. Pull-ups should be fast, quick singles are fine with short rests between.
Buy-Out
Glute/Ham Accessory:
3×15 Glute Bridges/10 RDL’s @ 55% of 1RM Back Squat/30 GHD Sit-ups
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
3 x 750m Row (Rest 3 minutes between efforts)