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 Heavy Single Arm Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Farmers Carry (Right)
10 Monster Band Front Squats
*Monster band front squats done as a group, focus on tempo, hold in bottom and full range of motion
Front Squat (7×1)
Every 2:30 Minutes For 15 Minutes (7 Sets) Complete Front Squats @ Rep Scheme:
3-2-1-1-1-1-1
Following 2-3 sets during the warm-up period…begin at approximately 75% for the set of 3, then build by feel, working up to new 1RM for the day
Metcon (AMRAP – Reps)
Against an 8 Minute Running Clock:
Complete 800m Run
Max Burpees in Remaining Time
Buy-Out
Glute/Ham Accessory:
3×10 Lateral Step-ups (5 per leg)/Weighted Glute Bridges (Heavier than last week)
Gymnastics Accessory:
3×10-15 Kipping Swings (Bar)/3×10 Chair Drill (Knees Up)/3×10 Floor Kip/3×5 Bar Muscle up Attempts or Banded Muscle-ups