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 2-3 Minutes Jump Rope/Double Under Practice
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
Front Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Front Squats @ 70-75%
Back Squat (4×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Back Squats @ 65-70%
12 Lateral Step-ups or Box Pistols (6 each side)
12 Single Leg or Split Stance Deadlift (6 each side)
Metcon (Time)
21m/18w Calorie Row
42 KB Swings (53/35)
21 Burpees
*2 Minute Rest
15m/12w Calorie Row
30 KB Swings
15 Burpees
*1 Minute Rest
9m/7w Calorie Row
18 KB Swings
9 Burpees
*Level 2 – KB Swings (45/30)
*Level 1 – KB Swings (35/25)
*Athlete Notes – 10-15 minute range. Complete each round as fast as possible, rest coming up.
Buy-Out
Glute/Ham Accessory:
3×10 Romanian Deadlifts/3×10 (Each Side) Banded Single Leg Glute Bridge
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
1000/750/500/250m Row (Rest 1:1)