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 Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Tempo Back Squat (1×8)
Tempo Back Squat (1×6)
Tempo Back Squat (1×6)
Tempo Back Squat (1×8)
Performance:
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 8-6-6-8 @ Tempo (30X1)
Or…
Deadlift (6×3)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 3 Deadlifts (Build to a peak set of 3 for the day)
Romanian Deadlift (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Romanian Deadlifts
16 (8 Each Leg) Bulgarian Split Squats
20 Banded Glute Bridges
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
*Level 2 – 10 Pull-ups/10 Dips, Wallballs (14/10), 50 Double Unders
*Level 1 – 10 Ring Rows/10 Push-ups, Wallballs (10# or Goblet Squat), 2:1 SIngles
*Athlete Notes – Goal is 2-3 rounds. Sub bar muscle-ups as needed or pull/press as listed. Break wallballs into manageable sets from the beginning and limit your rest time.
Buy-Out
Glute/Ham Accessory:
3×10 Good Mornings/3×20 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
4x400m Run (2 minute rest between efforts)