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
1-1/4 Front Squat (4×4)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 4 1-1/4 Front Squats @ 65-75%
Or…
Tempo Deadlift (4×4)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 4 Tempo Deadlifts @ 65-75% with Tempo 21X1
Front Rack Lunge (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Alternating Reverse Front Racked Lunges
12 Stiff Legged KB Deadlift
12 (Each Side) Pallof Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
30 Anchored Sit-ups
15 Push Press (95/65)
*RX+ 18m/15w Calorie Row
*Level 2 – Push Press (75/55)
*Level 1 – Push Press (65/45)
*Athlete Notes – Goal is 3-5+ rounds. Try to keep a strong pace on the row, recover while starting sit-ups.
Buy-Out
Glute/Ham Accessory:
4×15 Glute Bridges/8 Stiff Legged DB 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
8 Rounds: 200m Run (Rest 1:1), 100m Run (Rest 1:1)