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 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 (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Back Squats @ 70-75%
Or…
Overhead Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats @ 70-75%
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
10 (Each Side) Single Leg Glute Bridges
Metcon (3 Rounds for reps)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Max Calorie Row
Minute 2: Max KB Swings (53/35)
Minute 3: Max Air Squats
*10 Seconds Transition Between Rounds
*Level 2 – 45/30
*Level 1 – 35/25
Buy-Out
Glute/Ham Accessory:
3×20 Tempo Glute Bridges @ 21X2/10 Back Extensions/Max Plank 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)