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 (4×8)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 8 Front Squats @ 65-75%
Or…
Tempo Deadlift (4×8)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 8 Tempo Deadlifts @ 40-50% with Tempo 21X1 (Stay on the lighter side if unsure and work your position and controlled Tempo)
Front Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Front Squats
8 (Each Side) Single Leg Deadlift
:20-:30 (Each Side) Palloff Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Unders
5 DB Lungesters (35/20)
10 Burpees
*Lungester = DB Reverse Lunge Left/Right then Thruster. If no OH, complete Lunges and then DB Squat Clean
*RX+ 50 Double Unders and DB’s (45/25)
*Level 2 – 15 Double Unders and DB’s (25/15)
*Level 1 – 2:1 Single Unders and DB’s (20/10)
*Athlete Notes – Goal is 4-6 rounds. Double unders should be completed in less than a minute reach round, 1-2 sets. DB weight should allow you to move steady through the movement, unbroken for most rounds.
Buy-Out
Glute/Ham Accessory:
4×5 Glute Bridge Walkouts/6 (Each Side) DB Single Leg Cross Body RDL @ 31X1
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
4x:30 Assault Bike (1 minute rest between efforts)