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 (5×6)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 6 Back Squats @ 70-75%
Or…
Deadlift (5×6)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 6 Deadlifts @ 70-75%
Landmine Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Landmine Squats
12-15 Banded Stiff Legged KB Deadlift
14 Alternating Reverse KB Lunge
Metcon (AMRAP – Reps)
AMRAP 8 Minutes:
3 DB Thrusters (45/25)
3 Pull-ups
6 DB Thrusters
6 Pull-ups
9 DB Thrusters
9 Pull-ups
*Continue up the ladder, increasing 3 reps until time expires…
*RX+ CTB Pull-ups
*Level 2 – DB Thrusters (35/20), Band Assisted Pull-ups
*Level 1 – DB Thrusters (25/15), Ring Rows
*Athlete Notes – Goal is round of 15-18. DB Thrusters should be something you can complete unbroken for the first 3-4 sets, 2 sets from there on. Pull-ups in small sets, switching to quick singles when needed.
Buy-Out
Glute/Ham Accessory:
4×15 Band Resisted Glute Bridges/12 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
8 Rounds of :15on/:30off Assault Bike