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 (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Front Squat (Start at 80% and build to a heavy single for the day)
Or…
Banded Deadlift (6×5)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 5 Banded Deadlifts @ 70-80%
Elevated Reverse Lunge (4×16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 (Each Side) Elevated Reverse Lunge (Farmers Hold)
12 Back Extensions or Good Mornings
25 Banded Glute Bridges
Double Trouble (Time)
50 Double Unders
15 Squat Clean Thrusters (95/65)
15 Toes to Bar
50 Double Unders
12 Squat Cleans Thrusters (115/75)
15 Toes to Bar
50 Double Unders
9 Squat Clean Thrusters (135/95)
15 Toes to Bar
*Select 3 barbell weights (light/medium/heavy)
*RX+ 115/75, 135/95, 155/105
*Level 2 – 25 Double Unders, 75/55, 95/65, 115/75
*Level 1 – 2:1 Singles, 55/35, 65/45, 75/55
*Athlete Notes – 8-15 minute range. Light, medium, heavy on barbells. Singles throughout are fine, try and stay on top of the bar and keep rests short.
Buy-Out
Glute/Ham Accessory:
4×12-15 Tempo Glute Bridges @ 21X1/10-12 (Each Side) Banded Single Leg DB Deadlift
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
1000m Row (4 Minute Rest), 750m Row (3 Minute Rest), 500m Row