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
Paused Back Squats (1×6)
Paused Back Squats (1×4)
Paused Back Squats (1×4)
Paused Back Squats (1×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squat @ Rep Scheme:
6-4-4-6 @ (2 Second Hold)
Or…
Deadlift (10×1)
Performance:
EMOM For 10 Minutes (10 Sets) Complete 1 Deadlift @ 80-85%
Tempo Deadlift (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Tempo Deadlifts @ 40% (31X1)
20 Banded Glute Bridges
:30 Hollow Rock
Metcon (Time)
3 Rounds For Time:
400m Run
15 Front Squats (115/75)
15 Box Jumps (24/20)
*RX+ Front Squats (135/95)
*Level 2 – Front Squats (95/65) and Box Jumps (20/18)
*Level 1 – Front Squats (75/55) and Box Jumps (18/12)
*Athlete Notes – Goal is 10-15 minutes. Front squats should be completed in 1-2 sets each round. Steady pace on box jumps.
Buy-Out
Glute/Ham Accessory:
3×10 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
Tabata Burpees