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 (5×2)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Back Squats @ 90+%
*Go heavier than last week if possible, even if only a 5 pound increase
Or…
Deadlift (5×2)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Deadlifts @ 90+%
*Go heavier than last week if possible, even if only a 5 pound increase
Box Squats (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Box Squats
10 Stiff Legged KB Deadlifts
20 Alternating Single Leg Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run or 250m Row
9 Devils Press (35/20)
12 CTB Pull-ups
*RX+ Devils Press (45/25), 6 Bar Muscle-ups subbed for Pull-ups
*Level 2 – Pull-ups, Devils Press (25/15)
*Level 1 – Band Assisted Pull-ups or Ring Rows, Devils Press (20/10)
*Athlete Notes – Goal is 2+ to 4 rounds. Scale devils press as needed, should be completed in 2-3 sets max each round.
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/3×12 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
4x500m Row (Rest 1:1)