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 Minutes (6 Sets) Complete 2 Back Squats @ 65-71%
Or…
Deadlift (6×2)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 65-71%
Back Squat (4×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Back Squats (60-65%)
12 Banded KB Deadlift
20 Banded Glute Bridges
Metcon (Time)
3 Rounds For Time:
500m Row
15 Deadlifts (135/95)
15 Lateral Burpees
*RX+ Deadlifts (185/125)
*Level 2 – Deadlifts (115/75)
*Level 1 – Deadlifts (95/65)
*Athlete Notes – 10-15 minute range. Deadlifts should be light today, look around 40% of 1RM. Slow them down and work on strong touch and go deadlifts without any bouncing of the bar.
Buy-Out
Glute/Ham Accessory:
3×10 Glute Bridges/Banded Hamstring Ext/5 Copenhangen Lifts + :15 Plank (Each side)
Gymnastics Accessory (Pull-up or MUP):
EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups, Muscle-up Transition or 3-5 Strict Pull-ups
Additional Conditioning Work
6x200m Run (Rest 1 minute between efforts)