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 (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Front Squats (Start light and build to a peak set of 3 for the day)
Or…
Tempo Deadlift (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Tempo Deadlifts (Start light and build to a peak set of 3 for the day)
Front Foot Elevated Split Squat (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 (6 Each Side) Front Foot Elevated Split Squats
8 Good Mornings
10 (Each Side) Pallof Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
5 Power Cleans (135/95)
10 Toes to Bar
15 Wallballs (20/14)
*RX+ Power Cleans (155/105)
*Level 2 – Power Cleans (115/75), Knee Raises, Wallballs (14/10)
*Level 1 – Power Cleans (95/65), 2:1 Sit-ups, Wallballs (10)
*Athlete Notes – Goal is 5-10 rounds. Barbell should be moderately heavy but something you can complete touch and go even if doing singles.
Buy-Out
Glute/Ham Accessory:
4×12 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 (Rest 1:1)