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 (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Front Squats @ 75-85%
Or…
Tempo Deadlift (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Tempo Deadlifts @ 55-65% with Tempo 21X1
Front Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Front Squats
10-12 (Each Side) Single Leg Deadlift
10 Palloff Presses
Metcon (Time)
21-15-9
Thrusters (95/65)
*Start each round with 400m Run
*RX+ 27-21-15-9
*Level 2 – 75/55
*Level 1 – 65/45
*Athlete Notes – 12-16 minute range. Thrusters should be completed in 2-3 sets throughout the workout. Break up each set into manageable sets with short rests.
Buy-Out
Glute/Ham Accessory:
4×12-15 Tempo Glute Bridges @ 21X1/8-10 (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
5 Minute Row or Assault Bike