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 @ 80+% (Go heavier than last week if possible)
Or…
Deadlift (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts @ 80+% (Go heavier than last week if possible)
Box Squats (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Box Squats (Back Squat) @ 55-65%
10 Back Extensions or Good Mornings (Weight as needed)
15 Weighted Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
5 Power Cleans (135/95)
10 Toes to Bar
15 Wallballs (20/14)
*RX+ Power Cleans (155/105)
*Level 2 – Power Cleans (115/75), Knee Raises, Wallballs (14/10)
*Level 1 – Power Cleans (95/65), 15 Sit-ups, Wallballs (10 or medball Squat)
*Athlete Notes – Goal is 5-8 rounds. Should be able to touch and go all 5 power cleans when fresh, even if doing singles. Small sets of toes to bar working on cycling. Aim for unbroken wallballs, 2 sets in later rounds.
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/1:00off Assault Bike