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 (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Back Squat @ 71%
Or…
Back Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Back Squats @ 50-60%
15 Good Mornings
20 Glute Bridges
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
*RX – 155/105
*Level 2 – 135/95
*Level 1 – 115/75
*Athlete Notes – 8-15 minute range. Pick a weight that is moderately heavy but you can move well in bigger sets throughout the 5 rounds. Rounds should be no longer than 3 minutes.
Buy-Out
Glute/Ham Accessory:
3×20 (Each Side) Single Leg Glute Bridges with Bar or DB/Banded Nordic Hamstring Curl/Max Sorenson 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
4x400m Sprints (2 Minute Rest) – Grab a partner, run together and push each other on each sprint.