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 400m Run
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
Tempo Front Squat (1×4)
Tempo Front Squat (1×2)
Tempo Front Squat (1×4)
Tempo Front Squat (1×2)
Tempo Front Squat (1×4)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete Tempo Front Squats @ Rep Scheme 4-2-4-2-4 (Work off of last weeks heaviest set of 4 and try to build/stay for each set, drop as needed for last set)
Tempo @ 31X1
Front Racked Reverse Lunge (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Alternating Front Racked Reverse Lunges @ 50-60% of 1RM Front Squat
20 Banded Glute Bridges (Heavier band than previous)
10 KB Stiff Legged Deadlifts
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
*Level 2 – Squat Cleans (115/75), Band Assisted Ring Dips
*Level 1 – Squat Cleans (95/65), Bar Dips or Push-ups
*Athlete Notes – 5-10 minute range. Barbell weight should be something you can cycle for 3-5 reps or quick singles with little rest.
Buy-Out
Glute/Ham Accessory:
3×12 Glute Bridges @ 21X2/12 Back Extensions/Max Hollow Hold
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: 30 Seconds Max Calorie Assault Bike (Rest 1 minute after each effort)