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
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
Front Squat (1×6)
Front Squat (1×4)
Front Squat (1×4)
Front Squat (1×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Front Squats @ Rep Scheme 6-4-4-6
Metcon (3 Rounds for reps)
3 Rounds For Total Reps:
EMOM For 6 Minutes (3 Rounds):
Minute 1 – 50 Double Unders
Minute 2 – Max Push-ups
*1 Minute Rest
EMOM For 6 Minutes (3 Rounds):
Minute 1 – 50 Mountain Climbers (Knee to opposite Elbow)
Minute 2 – Max Alternating Single Leg V-ups
*1 Minute Rest
EMOM For 6 Minutes (3 Rounds):
Minute 1 – 50 Double Unders
Minute 2 – Max Reverse Lunges
*RX+ 75 Double Unders
*Level 2 – 25 Double Unders
*Level 1 – 2:1 Single Unders
*Score each EMOM total reps
Buy-Out
Glute/Ham Accessory:
3×15 Glute Bridges @21X2/:45-1:30 (Each Leg) Isometric Lunge Hold/:20-:30/Side Star Plank 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
10 Rounds: Burpees :30 on/:30 rest