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
Back Squat (8×1)
Performance:
Every 2:00 Minutes For 14 Minutes (8 Sets) Complete Back Squats @ Percentages Below, Building to Establish New 1RM
70×3, 80×2, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1
Warm-up: 40×5, 50×5, 60×3
Tempo Back Squat (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Tempo Back Squats (32X1) @ 50-60%
12 Good Mornings (Bar or Plate)
1 Minute Banded Glute March
Metcon (3 Rounds for time)
3 Rounds Each AFAP:
400m Run
20 Burpees
*:30 rest after each round
*Athlete Notes – 9-12 minute range.
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
3×1 Minute Max Double Unders (2 minutes rest between efforts)