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 (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squat @ 80%
Or…
Front Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Front Squats @ 50-55%
10 Good Mornings (Bar or Plate)
10 Bulgarian Split Squats (Each Leg)
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*Level 2 – ¾ bodyweight
*Level 1 – ½ bodyweight and step-ups
*Athlete Notes – 10-15 minute range. If bodyweight deadlifts are not manageable, scale down in weight.
Buy-Out
Glute/Ham Accessory:
3×12 Glute Bridges/12 Good Mornings/30 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
5 x :45 – 25ft shuttle sprints (Rest 1 minute)