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
Front Squat (1×8)
Front Squat (1×6)
Front Squat (1×6)
Front Squat (1×8)
Performance:
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Front Squats @ Rep Scheme 8-6-6-8
*No tempo or pause moving forward but continue to control the negative portion of the movement and practice speed and timing on the drive out of the squat.
Back Rack Lunge (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Alternating Back Racked Reverse Lunges
20 Banded Glute Bridges
10 KB Stiff Legged Deadlifts (Heavier than last week if possible)
Scotty (AMRAP – Rounds)
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
*Level 2 – Deadlifts (275/185)
*Level 1 – Deadlifts (225/155) and Wallballs (14/10)
*If no RX and unsure of weight to use, use a maximum of 75% of your 1RM deadlift
*Athlete Notes – Goal is 3-5 rounds. Pick a weight you can do in 1-2 sets or quick singles each round.
Buy-Out
Glute/Ham Accessory:
3 x 20 Glute Bridge/10 Romanian Deadlifts
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
Tabata Assault Bike Sprints