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 (5×6)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Front Squats @ 75-80%
Or…
Romanian Deadlift (5×6)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Tempo Deadlifts @ 45-55% with Tempo 21X1
Reverse Lunge to Step-up (4×12-16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6-8 (Each Side) Reverse Lunge to Step-up (Farmers Hold)
20 Banded Pull Throughs
:30-:45 Straight Leg Shoulder Bridge
Metcon (AMRAP – Reps)
AMRAP 12 Minutes:
25 Toes to Bar
50 Double Unders
15 Squat Cleans (135/85)
25 Toes to Bar
50 Double Unders
13 Squat Cleans (185/115)
25 Toes to Bar
50 Double Unders
11 Squat Cleans (225/145)
*If completing rounds under 4 minutes/8 minutes/12 minutes, add as Open 16.2
*Level 2 – 30 Double Unders, (115/75, 155/105, 185/125)
*Level 1 – 2:1 Single Unders, (95/65, 115/75, 135/95)
*Athlete Notes – Athletes should be pushing to finish the 2nd/3rd round. Pick 3 separate weights…light/medium/heavy.
Buy-Out
Glute/Ham Accessory:
4×15-20 Tempo Glute Bridges @ 21X1/6-8 (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
10 Minute Row (:30on/:30off)