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
400m Run or 2-3 Minutes Double Unders/Jump Rope Practice
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
Tempo Back Squat (1×4)
Tempo Back Squat (1×2)
Tempo Back Squat (1×2)
Tempo Back Squat (1×4)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 4-2-2-4 @ Tempo (30X1)
Or…
Deadlift (6×3)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 3 Deadlifts @ 70-80%
Metcon (Time)
4 Rounds For Time:
50 Double Unders
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
*135/95 for all barbell movements
*RX+ 75 Double Unders, 155/105
*Level 2 – 25 Double Unders, 115/75
*Level 1 – 2:1 Single Unders, 95/65
Buy-Out
Glute/Ham Accessory:
3×8-10 Nordic Curls/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
2x1000m Row (Rest 1:1)