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 Heavy Single Arm Front Rack Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Front Rack Carry (Right)
10 Monster Band Glute Bridges
Front Squat (5×4)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Front Squats @ 85-90+% (For most, this is coming off of not squatting heavy the past week or two, go by feel and choose a weight the feels good for today)
Or…
Banded Deadlift (4×8)
Performance:
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete 8 Banded Deadlifts @ 50-60%
Bulgarian Split Squat (4×12-16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6-8 (Each Leg) Bulgarian Split Squat (Farmers Carry Hold)
8 Tempo Good Mornings @ 31X1
:30 Goblet Squat Hold
12/31/18 (Time)
4 Rounds For Time:
12 Power Cleans (135/95)
31 Double Unders
18 Lateral Burpees
*RX+ 62 Double Unders
*Level 2 – Power Cleans (115/75), 20 Double Unders
*Level 1 – Power Cleans (95/65), 2:1 Singles
*Athlete Notes – 10-15 minute range. Power cleans should be light, broken into quick small sets or quick singles throughout.
Buy-Out
Glute/Ham Accessory:
3×6 Tempo Back Extensions @ 21X2/3×15 Weighted Glute Bridges
Gymnastics Accessory:
3×10-15 Kipping Swings (Bar)/3×10 Chair Drill (Knees Up)/3×10 Floor Kip/3×5 Bar Muscle up Attempts or Banded Muscle-ups
Additional Conditioning Work
100m/80w Calorie Row For Time