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 Squats @ 62%
Or…
Deadlift (6×8)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Deadlifts @ 62%
Back Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Back Squats (40% or less)
20 Glute Bridges
10 Stiff Leg KB Deadlift
Metcon (Time)
6-9-12-9-6
Lateral Burpees
Front Squats @ 50% (Not to exceed 155/105)
CTB Pull-ups
*Level 2 – Regular Pull-ups (No CTB)
*Level 1 – Ring Rows and optional DB Front Squat
*Athlete Notes – 8-12 minute range. Pick a weight you think you can go unbroken with on each round and a pull-up option that allows for small sets or quick singles.
Buy-Out
Glute/Ham Accessory:
3×20 Glute Bridges/Banded Hamstring Ext/:15 Copenhangen Plank (Each Side)
Gymnastics Accessory (Pull-up or MUP):
EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups or Muscle-up Transition
Additional Conditioning Work
2x800m Run (Rest as needed between efforts)