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 2-3 Minutes Jump Rope/Double Under Practice
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
Tempo Back Squat (1×8)
Tempo Back Squat (1×6)
Tempo Back Squat (1×6)
Tempo Back Squat (1×8)
Performance:
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 8-6-6-8 @ Tempo (30X1)
Or…
Deadlift (6×3)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 3 Deadlifts (Build to a peak set of 3 for the day or complete 6 sets at a working weight)
Metcon (Time)
50 Double Unders
6-9-12
Burpees
Thrusters (95/65)
50 Double Unders
*Rest 3 Minutes
50 Double Unders
12-9-6
Burpees
Thrusters (95/65)
50 Double Unders
*Level 2 – 25 Double Unders, Thrusters (75/55)
*Level 1 – 2:1 Single Unders, Thrusters (65/45)
Buy-Out
Glute/Ham Accessory:
3×5-10 Nordic Curls/3×20 Glute Bridges
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
12 Minute Run or Row – 1:00 Hard/1:00 Easy