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 2-3 Minutes Jump Rope/Double Under Practice
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
Tempo Back Squat (1×6)
Tempo Back Squat (1×4)
Tempo Back Squat (1×4)
Tempo Back Squat (1×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 6-4-4-6 @ Tempo (30X1)
Or…
Deadlift (7×5)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 5 Deadlifts @ 65-70%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row OR 75 Double Unders
15 KB Swings (53/35)
25 Sit-ups
*Level 2 – KB Swings (45/30)
*Level 1 – KB Swings (35/25)
Buy-Out
Glute/Ham Accessory:
3×8-10 Nordic Curls/3×20 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
2x800m Run Then 2x400m Run (Rest 1:1)