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/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%
Tempo Deadlift (4×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Tempo Deadlifts @ 70% (31X1)
25 Banded Glute Bridges
:20 Hollow Hold/:10 Rest/:30 Plank Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
7 Box Jumps (30/24)
14 KB Swings (53/35)
*RX+ Box Jumps (36/30) and KB Swings (70/53)
*Level 2 – Box Jumps (24/20) and KB Swings (45/30)
*Level 1 – Box Jumps (20/18) and KB Swings (35/25)
*Athlete Notes – Goal is 5-8 rounds. Box Jumps should be difficult singles with short rest between. KB swings should be heavy but completed in 1-2 sets per round.
Buy-Out
Glute/Ham Accessory:
3×15 Glute Bridge/Back Extensions
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
3x500m Row (2 minutes rest between efforts)