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 (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squats @ 80-90%
Or…
Deadlift (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts @ 80-85%
Box Squats (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Box Squats
10 Stiff Legged KB Deadlifts
20 Alternating Single Leg Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
Partner 1: Row 250m
Partner 2: Complete AMRAP of –
7 Box Jumps (24/20)
14 KB Swings (53/35)
*Level 2 – Box Jumps (20/18), KB Swings (45/30)
*Level 1 – Box Jumps/Step-ups (18/12), KB Swings (35/25)
*Athlete Notes – Pick a partner, have fun and get after it!
Buy-Out
Glute/Ham Accessory:
3×8 Back Extensions/3×10 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
2x750m Row (Rest 1:1)