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 (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Back Squats @ 70-80%
Or…
Deadlift (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Deadlifts @ 70-75%
Box Squats (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Box Squats
12 Stiff Legged KB Deadlifts
20 Alternating Single Leg Glute Bridges
Metcon (Time)
21 Thrusters (95/65)
21 CTB Pull-ups
15 Thrusters
15 Bar Muscle-ups
9 Thrusters
9 Muscle-ups
*Level 2 – Thrusters (75/55), Pull-ups, CTB Pull-ups, Bar Muscle-ups
*Level 1 – Thrusters (65/45), Ring Rows, Pull-ups, CTB Pull-ups
*Athlete Notes – 7-15 minute range. Pick an ascending pulling option or stick with CTB/Pull-ups/Ring Rows throughout.
Buy-Out
Glute/Ham Accessory:
3×6 Back Extensions/3×12 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
8x250m Row (Rest 1:1)