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/Front/Reverse Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges/Band Squats
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 (Base off of last weeks heaviest set of 4 and build)
*Tempo – 22X1 (2 second negative, 2 count in the bottom, fast up, reset at the top)
Front Rack Lunge (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Alternating Front Racked Reverse Lunges (Heavier than last week if possible)
12 Banded Glute Bridges (Add weight if possible)
10 KB Stiff Legged Deadlifts (Heavier than last week if possible)
Metcon (2 Rounds for reps)
Every 5 Minutes For 15 Minutes (3 Rounds) Complete:
(0:00-4:00)
400m Run
Max Med Ball Cleans (20/14)
(4:00-5:00)
Max Push-ups
*RX+ 30#m/20#w Med Ball – Stagger start as needed and HSPU
*Level 2 – Med Ball Cleans (14/10)
*Level 1 – 200m Run, Air Squats and Modified Push-ups
*Athlete Notes – Run should be in the 1:45-2:30 minute range, 1:30-2:00 for each round of med ball cleans, cut to 300m if needed. Med ball clean starts at floor, open up hips at the top of the squat before dropping.\
Buy-Out
Glute/Ham Accessory:
3 x 1 Minute Glute March/10 Romanian Deadlifts (Heavier than last week)
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
4×30 Second Assault Bike For Calories