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 (6×6)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Back Squat @ 77%
*As we proceed with heavier percentages…if you can’t complete all reps in 1 unbroken set, rack the bar and take a short break, then complete remaining reps. Goal is to complete all 30 reps or as many as manageable throughout the 18 minutes
Or…
Back Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Back Squats @ 50-55%
10 Stiff Legged Deadlifts (Double KB/DB)
10 (Each Leg) Step-ups (Farmers Carry Style)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
*Level 2 – Band Assisted Pull-ups
*Level 1 – DB Thrusters and Ring Rows
*Athlete Notes – 6-10 minute range. Good strong pace on the row, but don’t burn it out, should be fresh coming off the rower. Try and break thrusters into no more than 5 sets. Pull-ups, get done however needed.
Buy-Out
Glute/Ham Accessory:
3×15 Glute Bridges/12 Good Mornings/25 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 x 1 Minute Max Double Unders (Rest as needed between efforts)