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/Front/Reverse Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges/Band Squats
Back Squat (5×6)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 6 Back Squats @ 70-75%
Or…
Deadlift (5×6)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 6 Deadlifts @ 70-75%
Landmine Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Landmine Squats
15 Banded Stiff Legged KB Deadlift
12 Alternating Reverse KB Lunge
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
30 Wallballs (20/14)
20 Power Cleans (115/75)
10 Box Jump Overs (24/20)
*RX+ Power Cleans (135/95)
*Level 2 – Wallballs (14/10), Power Cleans (95/65), Box Jumps (20/18)
*Level 1 – Wallballs (10), Power Cleans (75/55), Box Jumps (18/12)
*Athlete Notes – Goal is 2-3+ rounds. Break wallballs and power cleans into manageable sets from the start.
Buy-Out
Glute/Ham Accessory:
4×12 Band Resisted Glute Bridges/14 Double KB Reverse Front Racked Lunges
Gymnastics Accessory (Pull-up or MUP):
EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups or Muscle-up Transition
Additional Conditioning Work
3×25 Calories Assault Bike (Rest 1:1)