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 (1×4)
Tempo Back Squat (1×2)
Tempo Back Squat (1×2)
Tempo Back Squat (1×4)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 4-2-2-4 @ Tempo (30X1)
Or…
Deadlift (6×3)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 3 Deadlifts @ 70-80%
Romanian Deadlift (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Romanian Deadlifts
12 (6 Each Leg) Bulgarian Split Squats
20 Banded Glute Bridges
Metcon (Time)
4 Rounds For Time:
200m Run
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
*Barbell movements @ approximately 50% of 1RM Clean up to 155/105
*Athlete Notes – Goal is 8-15 minutes. Weight should be something you can do all reps of each movement unbroken with, dropping before next movement as planned.
Buy-Out
Glute/Ham Accessory:
3×10 Good Mornings/3×12 Glute Bridges
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
2x1000m Row (Rest 1:1)