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 Front Rack Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Front Rack Carry (Right)
10 Monster Band Glute Bridges
Back Squat (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Back Squats @ 85-90% (Go heavier than last week)
Double Time (AMRAP – Reps)
AMRAP 10 Minutes:
50 Lateral Burpees
100 Double Unders (2:1 Singles)
30 Squat Clean Thrusters (115/75)
*5 minute max time on burpees…if you haven’t completed 50, move on to jump rope…
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/3×10 Weighted Glute Bridges
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
Additional Conditioning Work
For Time:
4x500m Row (2 Minute Rest Between Efforts)