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 (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squat @ 68%
Or…
Front Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Front Squats @ 40-50%
10 Stiff Legged Deadlifts (Double DB/KB)
10 (Each Leg) DB/KB Step-ups
Metcon (Time)
RX –
500m Row
40 Deadlifts (185/135)
30 Box Jump Overs (24/20)
20 Burpees (6” Target)
20 Ring Dips
*RX+ 225/155 and 10 Muscle-ups
*Level 2 – 155/105 and Band Assisted Ring Dips
*Level 1 – 135/95, Step-ups and Push-ups
*Athlete Notes – 10-15 minute range. Deadlifts should not be heavy, 3-5 sets to complete all 40. Dips in sets of 3-5 from the start.
Buy-Out
Glute/Ham Accessory:
3×15 (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.