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
Back Squat (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Back Squat @ 77-83%
Or…
Deadlift (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Deadlifts @ 77-83%
Front Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Front Squats @ 55-60%
12 Good Mornings
1 Minute Band Glute Bridges
Metcon (AMRAP – Reps)
AMRAP 10 Minutes:
4 Minute Max Calorie Row (Buy-In)
In Remaining Time Complete AMRAP –
10 Hang Squat Cleans (95/65)
10 Pull-ups
*RX+ Hang Squat Cleans (115/75), CTB Pull-ups
*Level 2 – Hang Squat Cleans (75/55), Band Assisted Pull-ups
*Level 1 – DB Hang Squat Cleans, Ring Rows
*Athlete Notes – Score is total reps – calorie row plus amrap. Hang squat cleans should be light, 1-2 sets per round.
Buy-Out
Glute/Ham Accessory:
3×8 Tempo Glute Bridges @31X1/4×6 Glute Ham Raise/4x:20-:30 (Each Side) Star Plank
Gymnastics Accessory (Pull-up or MUP):
EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups, Muscle-up Transition or 3-5 Strict Pull-ups
Additional Conditioning Work
5×1 Minute Assault Bike (Rest 1:1)