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 Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Back Squat (6×8)
Performance:
Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 8 Back Squat @ 74%
*As we proceed with heavier percentages…if you can’t complete all reps in 1 unbroken set, rack the bar and take a short break, then complete remaining reps. Goal is to complete all 30 reps or as many as manageable throughout the 18 minutes
Or…
Front Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Front Squats @ 50-60%
12 Stiff Legged Deadlifts (Double KB/DB)
8 (Each Leg) Lateral Step-ups (Goblet Style)
Metcon (Time)
For Time:
RX –
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Overs (24/20)
100m Run
*Level 2 – 8-8-6-6-4-4-2-2-1-1 (42 Total)
*Level 1 – 5-4-3-2-1-1-2-3-4-5 (30 total)
*Athlete Notes – 8-12 minute range. Sets of burpees should be steady without any long breaks, scale as needed to keep sets moving and right out for run.
Buy-Out
Glute/Ham Accessory:
3×20 (Each Side) Glute Bridges/15 Good Mornings/20 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
1 Mile Run Time Trial