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
400m Run or 2-3 Minutes Jump Rope/Double Under Practice
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
Paused Front Squat (1×4)
Paused Front Squat (1×2)
Paused Front Squat (1×4)
Paused Front Squat (1×2)
Paused Front Squat (1×4)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete Paused Front Squats @ Rep Scheme 4-2-4-2-4 @ Tempo @ 23X1 (2 second negative, 3 count in the bottom, drive up, reset at the top)
Metcon (Time)
3 Rounds:
1:00 Run (:30 out/:30 back)
50 Double Unders
Directly Into…
3 Rounds:
30 KB Swings (53/35)
15 Burpees
*RX+ 75 Double Unders
*Level 2 – 25 Double Unders, KB Swings (45/30)
*Level 1 – 2:1 Single Unders, KB Swings (35/25)
Buy-Out
Glute/Ham Accessory:
3×12 Glute Bridges @21X2/:30-1:00 (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
8 Minute Run – :30 Sprint/:30 Jog