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 Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Back Squat (6×8)
Performance:
Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 8 Back Squats @ 74%
Or…
Deadlift (6×8)
Performance:
Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 8 Deadlifts @ 74%
*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
Front Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Front Squats @ 40%
10 Good Mornings
1 Minute Band Glute Bridges
Metcon (AMRAP – Reps)
Partner WOD –
AMRAP 12 Minutes:
Partner 1 – Max Burpee Box Jump Overs (24/20)
Partner 2 – 100m Run
*Athlete Notes – Score is total burpees completed as a team.
Buy-Out
Glute/Ham Accessory:
3×15 Tempo Glute Bridges @31X1/4×5 Glute Ham Raise/4x:20 (Each Side) Star Plank
Gymnastics Accessory (Pull-up or MUP):
EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups, Muscle-up Transition or 3-5 Strict Pull-ups
Additional Conditioning Work
4x500m Row (2 minute rest between efforts)