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 (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Back Squats @ 75-80%
Or…
Deadlift (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts @ 75-80%
Box Squats (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Box Squats (Back Squat) @ 50-55%
15 Back Extensions or Good Mornings
20 Weighted Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
15m/12w Push-ups
12 Power Cleans (115/75)
9 Front Squats (115/75)
*RX+ 12m/9w Ring Dips, Power Cleans and Front Squats (135/95)
*Level 2 – Power Cleans and Front Squats (95/65)
*Level 1 – Modify Push-ups and Power Cleans and Front Squats (75/55)
*Athlete Notes – Goal is 3-6 rounds. Light barbell work, work on cycling cleans, break as needed before front squats. Unbroken on front squats.
Buy-Out
Glute/Ham Accessory:
4×15 Tempo Glute Bridges @ 21X1/10 (Each Side) Banded Single Leg DB Deadlift
Gymnastics Accessory (Pull-up or MUP):
3×10 Kipping Swings (Bar or Rings)/3×5 Chair Drill (Bar) or Swing to Hollow (Rings)/3×5 Floor Kip/3×5 Pull-ups Attempts (Bar) or MUP Transitions (Rings)
Additional Conditioning Work
5 Rounds: :30on/:30off Row