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 2-3 Minutes Jump Rope/Double Under Pracitce
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)
Reverse Lunge (Back Racked) (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Alternating Reverse Lunges (Back Racked)
12 Stiff Legged KB Deadlifts
20 Glute Bridges
Cool Hwhip (Time)
3 Rounds:
21m/15w Calorie Row
50 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (45/25)
12 Lateral Dumbbell Burpees
*RX+ 75 Double Unders
*Level 2 – 25 Double Unders, DB Snatches (35/20)
*Level 1 – 2:1 Single Unders, DB Snatches (25/15)
*Athlete Notes – 10-18 minute range. Modify reps of double unders and Db snatch weight as needed. This should be steady and continuous throughout without any long breaks
Buy-Out
Glute/Ham Accessory:
3×10 RDL’s/15 Glute Bridges/:20-:30 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
2x750m Row (Rest 3 minutes between efforts)