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 500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Farmers Carry (Left)
10 Monster Band Lateral/Front/Reverse Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges/Band Squats
Front Squat (5×6)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Front Squats @ 75-80%
Or…
Tempo Deadlift (5×6)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Tempo Deadlifts @ 45-55% with Tempo 21X1
Front Squat (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Front Squats
8-10 (Each Side) Single Leg Deadlift
:20-:30 (Each Side) Palloff Hold
Metcon (Time)
3 Rounds For Time:
400m Run
15 Toes to Bar
15 DB Hang Squat Cleans (45/25)
*Level 2 – Knee Raises, DB Hang Squat Cleans (35/20)
*Level 1 – 25 Sit-ups, DB Hang Squat Cleans (25/15)
*Athlete Notes – 12-18 minute range. DB hang squat cleans should be completed in 1-2 sets per round.
Buy-Out
Glute/Ham Accessory:
4×15-20 Tempo Glute Bridges @ 21X1/6-8 (Each Side) Banded Single Leg DB Deadlift
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
2 x 1 Mile Run (Rest as needed)