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 @ 71%
Or…
Deadlift (6×2)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 71%
Back Squat (4×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Back Squats (60-65%)
10 Glute Bridges
10 Stiff Leg KB Deadlift
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Athlete Notes – 8-15 minute range. Pick a weight approximately 50% of 1RM clean and jerk or check previous performances for weights.
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
4x400m Run (2 minute rest between efforts)