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 Under Practice
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
Front Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Front Squats (Choose a weight and complete all 5 sets at working weight)
Or…
Tempo Deadlift (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Tempo Deadlifts with Tempo 21X1 (Choose a weight and complete all 5 sets at working weight)
Front Squat (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Front Squats
8 (Each Leg) Single Leg Deadlift
20 Glute Bridges
Metcon (Time)
Thrusters
10-9-8-7-6-5-4-3-2-1
*Complete 20 Double Unders Before Each Set
*Rx+ 30 Double Unders
*Level 2 – 10 Double Unders
*Level 1 – 30 Single Unders
*Athlete Notes – Choose a weight you expect to go unbroken with on each set of thrusters.
Buy-Out
Glute/Ham Accessory:
3xMax Sorenson Hold/3×20 Glute Bridges
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
4x400m Run (Rest 1:1)