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
500m Row or 2-3 Minutes Jump Rope/Double Under Practice
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 (1×4)
Front Squat (1×2)
Front Squat (1×2)
Front Squat (1×4)
Performance:
Every 2:30 Minutes For 7:30 Minutes (4 Sets) Complete Front Squats @ Rep Scheme 4-2-2-4 (Base off previous weeks sets of 4 and build)
Back Rack Lunge (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Alternating Back Racked Reverse Lunges
12 Banded Glute Bridges (Weight if possible)
10 (5 Each Leg) Single Leg Deadlift w/ KB
Hot Legs (Time)
100 Double Unders
21 Squat Cleans (115/75)
75 Double Unders
15 Squat Cleans (135/95)
50 Double Unders
9 Squat Cleans (155/105)
*RX+ 135/95, 155/105, 185/125
*Level 2 – 60/40/20 Double Unders and 95/65, 115/75, 135/95
*Level 1 – 30/20/10 Double Unders or 2:1 Singles and 75/55, 95/65, 115/75
*Athlete Notes – Goal is 10-15 minutes. Double unders should be something you can manage in under 2-3 minutes per set max. Weights should be light, moderately heavy and then heavy for the 3 sets.
Buy-Out
Glute/Ham Accessory:
3×12 Glute Bridge/6 Romanian 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)
Skill Work/Activation
4 x 30 Second Assault Bike Sprint (30 Second Rest Between Efforts)