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 (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Back Squat @ 83%
Or…
Back Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Back Squats @ 55-60%
12 Stiff Legged Deadlifts (Double KB/DB)
16 Glute Bridges (2 second squeeze at the top)
Metcon (4 Rounds for reps)
EMOM For 12 Minutes (4 Rounds):
Minute 1: 15m/12w Calorie Row
Minute 2: 5 Hang Power Cleans + 10 STOH (115/75)
Minute 3: Max Rep Sit-ups
*Clock will be set for 1 minute intervals with 10 second rest to rotate. Score is 30m/27w + sit-ups each round.
*RX+ 135/95
*Level 2 – 95/65
*Level 1 – 75/55
*Athlete Notes – For total reps. Clean and shoulder to overhead should be able to be completed in 1 set without dropping the bar. Anchor sit-ups as needed, hips stay on floor, quality reps.
Buy-Out
Glute/Ham Accessory:
3×10 Glute Bridges/10 Good Mornings/35 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
8x100m Run (Rest :30)