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 – Front Rack Mobility
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Farmers Carry (Left)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB Farmers Carry (Right)
10 Single Leg Deadlift/Goblet Squat
Back Squat (6×4)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squat @ 80%
Foster (Time)
30 Reps For Time of:
Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 BTN Push Press
*After each completed rep, perform 2 lateral burpees
*Barbell weight at 50% of 1RM Clean and Jerk
*RX+ 135/95
Buy-Out
Glute/Ham Accessory:
3×10 Reverse Lunges/Weighted Glute Bridges (Attempt heavier then last week)
Gymnastics Accessory:
3×10 Kipping Swings (Rings or Bar)/5 Strict Ring Pull-ups with 3 second hold at top of pull and 5 Dips with 5 Second Hold in Bottom/5 MUP Transition (Jumping/Banded or Floor Kip)