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/Front/Reverse Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges/Band Squats
Paused Front Squat (1×8)
Paused Front Squat (1×6)
Paused Front Squat (1×6)
Paused Front Squat (1×8)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Front Squats @ Rep Scheme 8-6-6-8 (Base off tempo front squats from week 1 and build each set, drop set as needed for last set)
*Tempo – 23X1 (2 second negative, 3 count in the bottom, fast up, reset at the top)
Front Rack Lunge (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Alternating Front Racked Reverse Lunges @ 60-70% of 1RM Front Squat
15 Banded Glute Bridges
12 KB Stiff Legged Deadlifts
Metcon (Time)
30-20-10
DB Thrusters (35/20)
Toes to Bar
*30 double unders after each completed round
*RX+ DB Thrusters (45/25) and 60 Double Unders
*Level 2 – DB Thrusters (25/15), 21-15-9 Toes to Bar and 20 Double Unders
*Level 1 – DB Thrusters (20/10), 15-10-5 Toes to Bar and 60 Single Unders
*Athlete Notes – 8-12 minute range. DB Thrusters should be something you can complete in 1-2 sets each round. Scale reps on thrusters.
Buy-Out
Glute/Ham Accessory:
3×10 Glute Bridges @ 21X2/12 Back Extensions/Max 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
10 Rounds: 15 Second Max Calorie Assault Bike (Rest 30 seconds after each effort)