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
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 (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat @ 90-95%
Or…
Overhead Squat (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 OH Squat @ 90-95%
Reverse Lunge (Back Racked) (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Alternating Reverse Lunges (Back Racked)
10 Stiff Legged KB Deadlifts
20 Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
50 Double Unders
21 Wallballs (20/14)
12 Box Jump Overs (24/20)
*RX+ 75 Double Unders
*Level 2 – 25 Double Unders, Wallballs (14/10), Box Jump Overs (20/18)
*Level 1 – 2:1 Single Unders, Wallballs (10), Box Jump/Step Overs (18/12)
*Athlete Notes – Goal is 3-6 rounds.
Buy-Out
Glute/Ham Accessory:
3×10 RDL’s/20 Glute Bridges/:20-:30 Star Plank or Copenhagen 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
2x800m Run (Rest 1:1 or alternate with a partner)