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 (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Back Squats @ 80-85%
Or…
Overhead Squat (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 OH Squats @ 80-85%
Double KB Front Racked Squats (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Double KB Front Racked Squats
15 Banded Good Mornings
20 Marching Glute Bridges
Metcon (Time)
21-15-9
Calorie Row
DB Hang Squat Cleans (45/25)
Ring Dips
*Level 2 – DB Hang Squat Cleans (35/20), 15-12-9 Ring Dips (Band assist as needed)
*Level 1 – DB Hang Squat Cleans (25/15), Bar Dips or Push-ups
*Athlete Notes – 7-15 minute range. Both squat cleans and ring dips should be completed in small quick sets or quick singles in later rounds. Plan a rep scheme for each movement/set and try to stick to it.
Buy-Out
Glute/Ham Accessory:
3×12 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
8x200m Run (Rest 1:1)