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 Unders
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 (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squat @ 83-89%
Or…
Deadlift (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts @ 83-89%
Back Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Back Squats @ 50%
12 Lateral Step-ups (6 each side)
12 Single Leg or Split Stance Deadlift (6 each side)
Fran’ll Make Ya Jump (Time)
100-50-25
Double Unders
21-15-9
Thrusters (95/65)
Pull-ups
*RX+ CTB Pull-ups
*Level 2 – 60/40/20 Double Unders, Thrusters (75/55) and Band Assisted Pull-ups
*Level 1 – 2:1 Single Unders, Thrusters (65/45) or DB Thrusters and Ring Rows
*Athlete Notes – 6-15 minute range. Pick a weight you expect to go unbroken with or one break on thrusters. Pull-ups should be fast, quick singles are fine with short rests between.
Buy-Out
Glute/Ham Accessory:
3×8 Good Mornings/Front Racked Lunges
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
8x200m Run (1 minute rest between efforts)