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 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Back Squat @ 62%
Or…
Back Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Back Squats (40% or less)
10 Alternating Goblet Reverse Lunges
10 Stiff Leg KB Deadlift
Metcon (Time)
RX –
6-9-12-9-6
Lateral Burpees
Front Squats @ 55% of 1RM Front Squat
CTB Pull-ups
*RX+ 165/115
*Level 2 – Regular Pull-ups (No CTB)
*Level 1 – Ring Rows and optional DB Front Squat
*Athlete Notes – 8-10 minute range. Pick a weight you think you can go unbroken with on each round and a pull-up option that allows for continuous reps or quick singles.
Buy-Out
Glute/Ham Accessory:
3×10 (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
8x100m Sprints – Grab partner and go relay style until you’ve each completed 8 100m sprints