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
Paused Back Squats (1×4)
Paused Back Squats (1×2)
Paused Back Squats (1×2)
Paused Back Squats (1×4)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squats – Rep Scheme 4-2-2-4 (2 Second Pause)
Or…
Deadlift (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts (Build to a peak set for the day)
Box Squats (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Box Squats
12 Stiff Legged KB Deadlifts
20 Banded Glute Bridges
Metcon (Time)
3 Rounds For Time:
400m Run
15 Front Squats (95/65)
15 Lateral Burpees
*RX+ Front Squat (115/75)
*Level 2 – Front Squat (75/55)
*Level 1 – Front Squat (65/55)
*Athlete Notes – 12-18 minute range. Front squats should be completed unbroken, possibly 2 sets in later rounds.
Buy-Out
Glute/Ham Accessory:
3×8 Back Extensions/3×15 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
8x200m Run (Rest 1:1)