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 500m Row
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 (6×2)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Back Squats @ 85-90%
Or…
Overhead Squat (6×2)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 OH Squats @ 85-90%
Double KB Front Racked Squats (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Double KB Front Racked Squats
12 Banded Good Mornings
20 Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
100m Run
10 Thrusters (95/65)
*Level 2 – Thrusters (75/55)
*Level 1 – Thrusters (65/35)
*Athlete Notes – Goal is 5-9 rounds. Thrusters should be completed unbroken each round. Keep the weight light and move steady throughout the entire 10 minutes.
Buy-Out
Glute/Ham Accessory:
3×10 Glute Bridges @ 21X2/10 Back Extensions/:30-1:00 Hollow 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
3×1:00 Max Double/Single Unders (Rest 1:1)