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
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
Front Squat (3-2-1-1-1-1-1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete Front Squats @ Rep Scheme:
3-2-1-1-1-1-1
*Following 3-4 sets during the warm-up period…begin at approximately 75% for the set of 3, then build by feel for set of 2, work up to new 1RM/peak single for the day
*Or complete 7×5 Front Squats at a working weight, 70-80% if possible
Hot Legs (Time)
100 Double Unders
21 Squat Cleans (115/75)
75 Double Unders
15 Squat Cleans (135/95)
50 Double Unders
9 Squat Cleans (155/105)
*RX+ 135/95, 155/105, 185/125
*Level 2 – 60/40/20 Double Unders and 95/65, 115/75, 135/95
*Level 1 – 30/20/10 Double Unders or 2:1 Singles and 75/55, 95/65, 115/75
Buy-Out
Glute/Ham Accessory:
3×15 Glute Bridges @21X2/1:00-1:30 (Each Leg) Isometric Lunge Hold/:20-:30/Side Star Plank Hold
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
800/400/200/100 Run (Rest 3:00/2:00/1:00)