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
Front Squat (5×5)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 Front Squats @ 70-75%
Tempo Front Squat (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Tempo Front Squats (32X1) @ 50-60%
12 Stiff Legged DB Deadlifts
1 Minute Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
12 Target Burpees
15 Alternating DB Snatch (45/25)
*Athlete Notes – Goal is 4-6 rounds. DB snatches should be unbroken each round.
*Level 2 – 35/20
*Level 1 – 25/15
Buy-Out
Glute/Ham Accessory:
3×10 Tempo Glute Bridges @ 21X2/10 RDL’s @ 60% of 1RM Back Squat/30 GHD Sit-ups
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
3x500m Row (2 minutes rest between rounds)