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
Front Squat (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Front Squat (Start at 75-80% and build to a peak single for the day or complete 7×1 at a working weight)
Or…
Deadlift (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Deadlift (Start at 75-80% and build to a peak single for the day or complete 7×1 at a working weight)
Front Foot Elevated Split Squat (4×16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
16 (8 Each Side) Front Foot Elevated Split Squats
10 Good Mornings
10 (Each Side) Pallof Press
Movin’ On Up (Time)
9-15-21
CTB Pull-ups
Lateral Burpees
Front Squats (115/75)
*RX+ 21 CTB Pull-ups each round, Front Squat (135/95)
*Level 2 – Pull-ups, Front Squats (95/65)
*Level 1 – Ring Rows, Front Squats (75/55)
*Athlete Notes – 8-15 minute range. Work on stringing together small sets of pull-ups, singles as needed in last round. Front squats should be pushing for unbroken.
Buy-Out
Glute/Ham Accessory:
4×15 Glute Bridges/10 Stiff Legged KB Deadlifts
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
4x400m Run or 1 Mile Run (Rest 1:1)