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
Back Squat (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start at 75-80% and build to a peak single for the day)
Or…
Deadlift (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Deadlift (Start at 70-75% and build to a peak single for the day)
Tempo Deadlift (4×5)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Tempo Deadlifts @ 75% (31X1)
25 Glute Bridges
:20 Hollow Hold/:10 Rest/:30 Plank Hold
Smooth Criminal (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (225/155)
*RX+ Deadlifts (245/165)
*Level 2 – 30 Double Unders, Wallballs (14/10), Deadlifts (185/125)
*Level 1 – 2:1 Singles, Wallballs (10), Deadlifts (155/105)
*Athlete Notes – Goal is 3-5 rounds. Scale double unders as needed, should be completed in 1-2 sets per round. Break up wallballs from the start into smaller manageable sets. Deadlifts should be in the 50% range of 1RM.
Buy-Out
Glute/Ham Accessory:
3×10 Glute Bridge/Back Extensions
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
4x500m Row (2 minutes rest between efforts)