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 (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Back Squats @ 70-80%
Or…
Deadlift (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Deadlifts @ 70-75%
Tempo Deadlift (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Tempo Deadlifts @ 60% (31X1)
30 Banded Glute Bridges
Accumulate :40 Hollow Hold
Metcon (Time)
50m/35w Calorie Row
35 Lateral Burpees
50 Front Squats (95/65)
*RX+ OH Squats (95/65)
*Level 2 – Front Squats (75/55)
*Level 1 – Front Squats (65/45)
*Athlete Notes – Goal is 8-12 minutes. Front squat/OH squat weight should be something you can complete in 3-5 sets.
Additional Conditioning Work
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
8x100m Sprints (30 second rest between efforts)