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
Back Squat (5 x 1-2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 1-2 Back Squats @ 90-95%
Or…
Deadlift (5 x 1-2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 1-2 Deadlifts @ 90-95%
Landmine Squat (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Landmine Squats
12 Banded Stiff Legged KB Deadlift
12 Alternating Reverse KB Lunge
Metcon (Time)
5 Rounds For Time:
10 Front Squat @ 40%
10 Lateral Burpees
10 Box Jumps (24/20)
*RX+ Front Squats (155/105)
*Level 2 – Box Jumps (20/18)
*Level 1 – Box Jumps (18/12)
*Athlete Notes – 7-15 minute range. Push for unbroken on each set of front squats. Burpees and box jumps should be steady, trying not to break, resting between movements. Keep a steady pace and push the last round.
Buy-Out
Glute/Ham Accessory:
4×20 Band Resisted Glute Bridges/10 Double KB Reverse Front Racked Lunges
Gymnastics Accessory (Pull-up or MUP):
EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups or Muscle-up Transition
Additional Conditioning Work
6 Rounds of :15on/:30off Assault Bike