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 (4×10)
Performance:
Every 4:00 Minutes For 12:00 Minutes (4 Sets) Complete 10 Back Squats @ 60%
Back Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Back Squats @ 50-60%
12 Good Mornings
12 (6 Each Side) Lateral Step-ups
Metcon (3 Rounds for reps)
EMOM 12 Minutes (3 Rounds):
Minute 1: Max Calorie Row
Minute 2: Max KB Swings (53/35)
Minute 3: Max Burpees
Minute 4: Rest
*Level 2 – KB Swings (45/30)
*Level 1 – KB Swings (35/25)
Buy-Out
Glute/Ham Accessory:
4×15 Glute Bridges/10 Back Extensions
Gymnastics Accessory (Pull-up or MUP):
EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups or Muscle-up Transition
Additional Conditioning Work
2×50 Calorie Assault Bike (Partner Up – Rest while partner works)