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 400m Run
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
Front Squat (1×6)
Front Squat (1×4)
Front Squat (1×4)
Front Squat (1×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Front Squats @ Rep Scheme 6-4-4-6
Reverse Lunge (Back Racked) (1×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Alternating Reverse Lunges (Back Racked)
12 Stiff Legged KB Deadlifts
20 Glute Bridges
Metcon (Time)
3 Rounds For Time:
400m Run
12 DB Hang Squat Cleans (35/20)
12 Pull-ups
*RX+ 15 DB Hang Squat Cleans (45/25) and 21 Pull-ups
*Level 2 – DB Hang Squat Cleans (25/15), Band Assisted Pull-ups
*Level 1 – DB Hang Squat Cleans (20/10), Ring Rows
*Athlete Notes – 10-15 minute range. DB hang squat cleans should be completed in 1-2 sets each round.
Buy-Out
Glute/Ham Accessory:
3×6 RDL’s/12 Glute Bridges/:20-:30 Star Plank Hold
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
8x250m Row (1 minute rest between efforts)