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
Tempo Back Squat (1×6)
Tempo Back Squat (1×4)
Tempo Back Squat (1×4)
Tempo Back Squat (1×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats @ Rep Scheme:
6-4-4-6 @ Tempo (30X2)
Or…
Deadlift (7×5)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 5 Deadlifts @ 60-65%
Goblet Squat (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Band Resisted Goblet Squats (Build from last weeks 10’s)
25 Banded Glute Bridges @ 10X0
45 Second Plank Hold
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
*Level 2 – Thrusters (75/55) and Band Assisted Pull-ups
*Level 1 – Thrusters (65/45) and Ring Rows
*Athlete Notes – 3-8 minute range. Thrusters should be a weight you can complete in 1-3 sets each round, plan out your sets in advance if you’re breaking. Pull-ups can be done any way, try and plan sets for these also or stick to quick singles.
Buy-Out
Glute/Ham Accessory:
3×12 Glute Bridge/5 Romanian Deadlifts (Build off last week)
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
5 Rounds – Row (Meters) :30on/:30 off