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
Back Squat (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Back Squat @ 86%
*If you are unable to complete all 4 reps unbroken, rack the bar and break reps as needed
Tempo Goblet Squats (32X1) (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Tempo Goblet Squats @ 32X1
10 Good Mornings (Bar or Plate)
20 Banded Glute Bridges
Metcon (Time)
5 Rounds For Time:
12 Lateral Burpees
9 Front Squats @ 45-50% of 1RM Front Squat
6 Box Jumps (30/24)
*RX+ 155/105
*Level 2 – Box Jumps (24/20)
*Level 1 – Step-ups
*Athlete Notes – 10-15 minute range. Weight should be moderately heavy but pushing for unbroken each round.
Buy-Out
Glute/Ham Accessory:
3×20 Glute Bridges/10 RDL’s @ 50% of 1RM Back Squat/30 GHD Sit-ups
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
3 Rounds Each For Time: 50 Double Unders + 10 Burpees (Rest 1 minute between efforts)