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 Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Back Squat (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squat @ 89%
*If you are unable to complete all 3 reps unbroken, rack the bar and break reps as needed
Or…
Deadlift (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts @ 89%
Back Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Back Squats @ 50%
12 Lateral Step-ups (6 each side)
12 Single Leg Deadlift (6 each side)
Metcon (Time)
3 Rounds For Time:
400m Run
15 Thrusters (95/65)
15 Pull-ups
*RX+ CTB Pull-ups
*Level 2 – 75/55 and band assisted pull-ups
*Level 1 – 65/45 or DB Thruster and ring rows
*Athlete Notes – 9-13 minute range. Steady pace on runs, pick a weight you expect to go unbroken with or one break on thrusters. Pull-ups should be fast, quick singles are fine with short rests between.
Buy-Out
Glute/Ham Accessory:
3×8 Good Mornings/Front Racked Lunges
Gymnastics Accessory (Pull-up or MUP):
EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups, Muscle-up Transition or 3-5 Strict Pull-ups
Additional Conditioning Work
8x200m Run (1 minute rest between efforts)