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 500m Row
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
Paused Front Squat (1×6)
Paused Front Squat (1×4)
Paused Front Squat (1×4)
Paused Front Squat (1×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Paused Front Squats @ Rep Scheme 6-4-4-6 @ Tempo @ 23X1 (2 second negative, 3 count in the bottom, drive up, reset at the top)
Metcon (Time)
10-20-30-40-50
Double Unders
25-20-15-10-5
Deadlifts (135/95)
*:20 Second Hollow Rock After Each Completed Set
*RX+ 2:1 Double Unders
*Level 2 – 5-10-15-20-25 Double Unders, Deadlifts (95/65)
*Level 1 – 2:1 Single Unders, Deadlifts (75/55)
Buy-Out
Glute/Ham Accessory:
3×15 Glute Bridges @21X2/:30-1:00 (Each Leg) Isometric Lunge Hold/:20-:30/Side Star Plank Hold
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
2 x 5:00 Run AFAP (Rest as needed between efforts)