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 (6×6)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Back Squat @ 65%
Or…
Back Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Back Squats
10 (Each Leg) Goblet Lateral Step-ups
10 (Each Leg) Single Leg Deadlift
Metcon (Time)
RX –
500m Row
50 Wallballs (20/14)
25 Pull-ups
50 Wallballs
500m Row
*RX+ CTB Pull-ups
*Level 2 – Band Assisted Pull-ups
*Level 1 – Ring Rows/Wallballs (14/10)
*Athlete Notes – 10-15 minute range. Break wallballs into manageable sets from the start, with timed rests between sets. Pull-ups should be in sets of 3-5 reps or quick singles.
Buy-Out
Glute/Ham Accessory:
3×12 (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
4x200m Sprints (1 Minute Rest) – Grab a partner, run together and push each other on each sprint.