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 Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Paused Front Squat (1×6)
Paused Front Squat (1×4)
Paused Front Squat (1×4)
Paused Front Squat (1×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Paused Front Squats @ Rep Scheme 6-4-4-6 @ Tempo @ 23X1 (2 second negative, 3 count in the bottom, drive up, reset at the top)
Reverse Lunge (Back Racked) (4×16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
16 Alternating Reverse Lunges (Back Racked)
10 Stiff Legged KB Deadlifts
20 Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
27m/24w Calorie Row
21 Wallballs (20/14)
12 Box Jump Overs (24/20)
*RX+ Box Jump Overs (30/24)
*Level 2 – Wallballs (14/10), Box Jump Overs (20/18)
*Level 1 – Wallballs (10), Box Jump Overs (18/12)
*Athlete Notes – Goal is 3-5 rounds. Wallballs should be completed in 2-3 sets max each round, go lighter on wallball as needed to work bigger sets.
Buy-Out
Glute/Ham Accessory:
3×12 RDL’s/20 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
2x800m Run (Rest 3 minutes between efforts)