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 Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Back Squat (1×1)
Performance:
Every 2:00 Minutes For 16 Minutes (9 Sets) Complete Back Squats @ Approximate Percentages Below, Building to Establish New 1RM
70×3, 80×2, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1
Warm-up: 40×5, 50×5, 60×3
Or…
Deadlift (1×1)
Performance:
Every 2:00 Minutes For 16 Minutes (9 Sets) Complete Deadlifts @ Percentages Below, Building to Establish New 1RM
70×3, 80×2, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1
Warm-up: 40×5, 50×5, 60×3
Back Squat (4×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Back Squats @ 60-65%
12 Lateral Step-ups or Box Pistols (6 each side)
12 Single Leg or Split Stance Deadlift (6 each side)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
200m Row
20 Burpees
*Athlete Notes – Goal is 3 to 5 rounds.
Buy-Out
Glute/Ham Accessory:
3×8 Good Mornings/Front Racked Lunges (Heavier than last weeks 10’s)
Gymnastics Accessory (Pull-up or MUP):
EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups, Muscle-up Transition or 3-5 Strict Pull-ups
Additional Conditioning Work
2x800m Run (Easy pace – 3 minutes rest between efforts)