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 Squat (1×4)
Paused Back Squat (1×2)
Paused Back Squat (1×2)
Paused Back Squat (1×4)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squat @ Rep Scheme:
4-2-2-4 @ (2 Second Hold)
Or…
Deadlift (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts (Build to a peak set for the day)
Tempo Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Tempo Deadlifts @ 50% (31X1)
25 Banded Glute Bridges
:45 Plank Hold
Metcon (Time)
2 Rounds For Time:
400m Run
10 Burpee Pull-ups
31 Thrusters (45/35)
*RX+ Burpee Bar Muscle-ups/Thrusters (65/45)
*Level 2 – Burpee Jumping Pull-ups
*Athlete Notes – Goal is 10-15 minutes. Scale burpees pull-ups as needed. Thrusters should be very light, complete in 1-2 sets.
Buy-Out
Glute/Ham Accessory:
3×12 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 Row